Tag Archives: macros

scottyweb
Oct. 22.

Introducing IIFYM: Flexible Dieting

There’s a science behind food that “fad diet”gurus won’t tell you!

First off, what is IIFYM?  This is an abbreviation for a new way of life, a way to eat what you want and get results (lose fat, gain muscle, get lean etc.)! Yes I know, sounds too good to actually work but this is no diet, no fad and honestly is the only way the majority of Americans will actually succeed, not at weight loss but living the rest of their lives in a healthier body they love.

The fitness industry is deceiving. Sure… do the diet where you go to the grocery store, buy a bunch of foods you dread eating, cut out your social life because everything revolves around food and honestly know in the back of your head you’ll fail. The low carb, the beach body, the paleo, the herbal life, they are all momentary diets! It may feel good to be part of something where you feel like you belong and are motivated but it does not make sense to me why an individual would start a weight loss diet they could not do forever?

no diet

IIFYM (flexible dieting) has no diet. There is no catch or multi level marketing gimmick. It has no restrictions. It can take you from obesity to a bodybuilding stage and actually let you keep your abs after the show! It loves pizza and pop tarts. It does not lie. It allows you to have your cake and eat it too.  It cuts nothing out of your life including gluten, sugar and alcohol (unless directed to by a physician.) It is, what all areas of your life should be, BALANCED! It saved my life.

What is a macro? Macros is short for macronutrients. There are two types of nutrients that regulate body processes, macronutrients and micronutrients.  Macronutrients are the larger part of your diet containing carbohydrates, proteins and fats. Therefore IIFYM does not restrict any of the 3 macros. Micronutrients are that of vitamins and minerals which make up less of your daily diet but usually come from more whole foods.

macrobaby

What fits?  There are several considerations on how to establish what your macros should be. Namely your goal, your age, your output and your life in general.Everyone’s diet unless directed by a physician should contain a certain amount of carbohydrates, fat, protein and fiber.  Once you know your allotted amount of macronutrients you can eat what you want in moderation as long as it fits in your macro profile.

As someone who was diagnosed with anorexic, then went to restrictive clean eating with binging days on “cheat meals,” IIFYM  was my life saver down a path of self destruction.  If your method of getting fit entails : a short list of foods you are allowed to eat, cheat meals,  is a “21 day fix,” it requires you to buy a certain brand of shakes or supplements, is 500-800 calories,  or if it requires a shot from a doctor;  I don’t need to tell you for you to know that these never truly promise a happy flexible way of living your life and maintaining your weight.

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I challenge you today if you know your diet is not the way you want to live your life to LET IT GO! In future blogs I will discuss more about IIFYM (flexible dieting) as well as share my progress and diet on the posts in my Operation Fit Mom articles.

 

Everything Great Takes TIME!

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Sep. 25.

Operation Fit Mom: 6 week Post Pregnancy

Operation Fit Mom: 6 week Post Pregnancy

Ugh! Working out is so hard! I actually complained during a workout yesterday because everything has never been this difficult! When it comes to nutrition, it is relieving to know I can now loose weight without starving or conforming to rigid eating habits. In the past I would loose weight by dramatically changing my lifestyle  (eating less, increasing cardio, eating “clean”) in such ways that I would take two weeks just mentally preparing for it. Then by day 3 I would already be dreaming of foods I’d restricted myself from! And people deny eating this way is a disorder?!

I’m so blessed to have the knowledge and the opportunity to increase my knowledge and learn nutrition more in depth. Though it does not happen in 30 days, I am on track loosing fat eating what I love, never feeling starved and training the least amount possible.

The three workouts I’ve done thus far consisted of 30 minutes of body weight exercises in my living room as my son does not always allow me to go out of the house. Body weight workouts in the past were almost never challenging enough; this time I barely survived even with the 3 minute rest intervals!

My nutritional plan:  Like many new clients struggle, I found it a little bit of a challenge the first two weeks accurately tracking my numbers and getting into the habit again on calculating what I eat. My food increased today as I am training twice per week now. I am still eating flexibly in my macros and approximately 2100 kcals; pizza and Chinese were on the menu today. Carbohydrates are well over 200 so cereal has also been a high carb food of choice this week. I dont time my meals or have a certain amount a day. And I still drink diet coke (its the only caffeine I get!;p) along with making sure I meet my water requirements.

My goals right now: To be patient (lol)..I can not focus on weight goals. I had a few eating disorders in the past so the scale too often could become dangerous territory. I also am not in a calorie deficit due to breastfeeding so my weight may not drop as quickly.

My weight: 171

My 4 week Progression

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4 weeks:
Approximately 3lbs down, only 3-30 minute workouts in the 4 weeks, I eat what I want and track my macros :)..that is all, excited for what the next 4 weeks bring!

A key to success in fitness goals is embracing every step along the way

 

 

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