IIFYM – this saved me, literally.
IIFYM stands for If It Fits Your Macros. “Macros” means macronutrients which are your proteins, fats and carbohydrates. Each macronutrient is required for proper functioning of the body and a different amount of each is required for every individual because no two people are the alike. IIFYM is a way to eat the types of foods you love all while achieving the body composition you want. It is not a free-for-all though because you can’t eat pop tarts all day and expect to reach your protein number for the day. You can however eat pop tarts if you wish and still lose weight if that is your goal as long as you make it fit your macros. It is also important to remember you have micronutrient and fiber requirements so still eat your vegetables!
How to Calculate Your Macros
There are online calculators such as whataremymacros.com that you can type your information in about your age, height, weight and activity level and the calculator will give you your numbers. OR use the equation from this post.
What to Do Next
Once you have obtained these numbers you can start tracking your food either with old school pen and paper or using applications like My Fitness Pal or mymacros+.
1. It is important that you measure and weigh your foods accurately for the best results – unfortunately you can’t eyeball a half cup.
2. For starters- plan your day ahead of time with what you are going to eat so you are not left at the end of the night with 30g of protein and 5g of carbohydrates and wondering what to eat.
3. It is okay to be within +/- 5g of your target macronutrients.
4. If you have a busy life and not enough time to cook then try prepare foods ahead of time for easy use later. For example: cook up a bunch of sweet potatoes and chicken and store it in the refrigerator then when you need lunch quick just grab some food and re-heat!
If you are struggling to figure it all out then please contact me for guidance and support!
*Always consult with your healthcare practitioner before embarking on IIFYM or any other health and wellness programs.