William Fisher - IIFYM And Flexible Dieting: If It Fits Your Macros

IIFYM and Flexible Dieting

Wht is Flexible Dieting?

F lxibl Diting (also knwn as If It Fit Your Macros) i simply th unting f macronutrients (protein, rbhdrt nd ft) t achieve a body mitin gl.

In a nuthll, Flxibl Dieting IIFYM n b ummd u in three steps:

Step 1: Calculate your TDEE (ttl daily nrg expenditure) bd n ur urrnt weight nd xri.

Step 2: Clult your mr in ratios that hl you reach your dird goal.

St 3: Trk your food intk nd tr t mt your TDEE and macro limit h day.

Cunting Mr

Mrnutrint r Mr make up th mjrit of our dit. There r thr min macros: Protein, Ft, and Carbohydrate. On gram f h macro has a calorie vlu.

• 1 Grm of Prtin = 4 Clri
• 1 Gram of Crbhdrt = 4 Clri
• 1 Grm f Fat = 9 Clri

Rather thn til calorie counting (.g. Eating 2000 cals a day) Flxibl Dieters trk macronutrients (.g. Eting 150g Protein, 80g Fat, 170g Crbhdrt = 2000 l) which mr effectively influn bd mitin rthr thn just weight loss or gin.

Flxibl Diting fllw the belief tht there r no mirl wight loss fd. No gd or bd foods, just macro rti.

For example:

MGrilld Chikn Burger:

• 25g Protein
• 33g Crbhdrt
• 15g Ft

OR

Brown Ri and Tun

• 25g Prtin
• 33g Crbhdrt
• 15g Ft

Bth r th m mr nd bth will hiv th same results in ur bd composition.

Whn fd enters ur stomach ur body int thinking Hlth or unhlth? it is simply brking dwn the fd nd ring th mrnutrint.

Essentially, t hng ur body you n eat whtvr u wnt so long u hit your macro goals.

Diting Mistakes - Th Top Tn Cuntdwn

L t' f it; a it w hvn't bn vr uful whn it m t diting. Th numbr f dit ln m t grw in rrtin t ur lltiv witlin. S wht' th rblm? It h bm mmn t blame th dit but dit do wrk...if you tik with thm! Thi is the rblm. Hr i a untdwn f th t tn mitk mt ditr mk tht u thm to dr ut intd of dr und.

Numbr 10: Failing t St Rliti Gl

Diting i ftn a ur of th mmnt diin. Smthing hn tht uh u past ur thrhld f mfrt, nd u did u mut l wight...NOW! Arhing wight l in thi w n u u t t unrliti expectations of ur bd. Sf wight l llw fr u t two und of wight l a wk (th firt wk i ftn highr bu u tnd t lose x wtr tht ur body i hlding) nd fr l wh hv mtblim tht hv slowed vr the r du t - diting r th l f muscle m tht ftn m with g, a mr realistic gl i t l n und a wk.

Numbr 9: Nt Finding a Gd Enough Rn

An n wanting t l wight n ut ff a few good rn wh it i important. Yu wnt ur lth t fit bttr, u wnt t b healthier, you hv a wdding ming u tht u wnt t lk gd fr...Th r ll vr vlid rn, but r th gd nugh? Finding a rn tht rnt with ur hrt nd ur u t tin i key fr effective weight l.

Whn I h a lint wh i tring t reach a goal I hv thm rt a list f 15 rn th wnt t mlih it. Y, I id 15. Thi makes u dig vr d inid and ftn rvl rn tht hd bn hiddn r unkn bfr nd th rn r th n tht k th mtinl intensity tht n driv u t ur gl.

Numbr 8: Not Appreciating Wht Yu Alrd Hv

If u drv an ldr mdl vhil tht you hated and uldn't wit t trd in wuld u tk grt r f it? Wuld u driv it t th r wh h wk nd mk sure it hd what it ndd t run mthl? In thr wrd, wuld u tk gd r thi thing you htd? If th nwr i n then wh wuld u tk r f ur body if u lim t ht it? Lrn t rit hw wndrful ur bd i, look t th exterior if you mut nd start t rit hw ur bd ntinu t wrk fr u h nd vrd. Th humn bd i mzing nd tht inlud yours!

Numbr 7: Not Bliving in Yurlf r Yur Abilit t Sud

Yu m hv tried mn tim t l wight tht u td bliving u n. Thr i a ing tht g something lik thi, "If u think u n r u think u n't u r correct". Thi mn u can hiv wht u bliv u n d. St dubting nd trt bliving. Y u m hv n uhill limb t the beginning nd u might nt b bl t lrl hw you will achieve your gl but th thing will tk r f thmlv, ll tht i ruird f you i t tk tin nd bliv in urlf. The right th will unfld before u u ntinu t mv frwrd.

Numbr 6: Bing Cnvind Yu Nd t L Wight but Nt Cmmittd

Whn u r nvind u mut hng u do wht i nvnint, whn u r mmittd t hng u d whtvr it tk. It will lw b mr nvnint t g through th driv-thrugh f the ft fd rturnt intd f king ur lunh. It will lw b mr nvnint t tr n a k f ki intd f ling n orange. But if u are mmittd t ling wight u will ttl fr a bit f innvnin to hiv a big gl.

Number 5: Continuing t Search fr th Prft Pln

Chronic ditr r grt huntr. They rh thrugh every dit bk nd magazine rtil in uruit f the rft ln. But, th rft ln nvr seems to hw u. Lk, thr i n dit ut thr tht rmmnd u t i rm for dinnr nd hi fr drt t lking nd bgin hnging ur eating hbit. Yu d nt nd th rft ln u iml nd t begin rduing ur calorie intk nd mving ur bd more.

Numbr 4: Gtting T Hungr

Yur bd u fd fr ful. Starvation r ing hw lng u n g without eating in rdr t l wight i nvr a gd ln nd lw bkfir. Intd lrn t litn t ur bd nd wht it nd. Phil hungr i a ll b th body fr ful; m fd mk bttr ful thn thr. Fd ur bd gd ful nd ur bd will rwrd u with nturl ffrtl wight l.

Numbr 3: Nt Bing Flxibl

N, I dn't mn th touching ur t kind f flxibilit, I mean hving th bilit t bun bk ftr a t bk. In th uruit f n gl thr will b gd d and bd, lrn t t thi nd u th bd d t build ur rlv instead of bt u dwn. If u hv a bd d r vrt intd f bing md t urlf fr lking willwr, bm uriu. Ak urlf wh u think u did tht. Curiosity llw ur brin t rh fr nwr; self-criticism lv u fling lik a filur and inr u hn of uitting.

Numbr 2: Being Imtint with Yur Prgr

Yur weight rblm did nt uddnl appear vrnight nd likwi it will nt g w vrnight. B tint with ur bd it lrn t t ur nw w f ring fr it. Yu hv rgrmmd ur bd t b gd t gining wight, nw giv it a hn t become gd t ling. Lk t thi wight l jurn nt a hr but n rtunit t grw as a rn, bliv m thr r a lt f wndrful lessons u n lrn if u r n t riving thm.

And th Numbr 1 Diting Mitk i: (Drum Rll Pl) Diunting Hw Imrtnt Yur Thught r in Yur Wight L Su

Yur thught and blif about weight, ting nd diting bgn t frm t n rl g, nd make u mthing called your Weight Mindt. If ur Wight Mindt i t for highr thn ur idl wight u will always find wight l frutrting nd a truggl. Th gd nw i u n revise ur Wight Mindt nd finll l ALL f tht tubbrn wight with muh l ffrt thn u vr imgind ibl.