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Manage Your Weight Using IIFYM - All As PDF
Manage Your Weight Using IIFYM - All As PDF
So, I decided to write another weight management method , where one would not have to skip
meals to get results :).
This one is Called IIFYM.
Step 1: Disclaimer
Cola are more or less around 300 calories each, they'll occupy a big chunk of the daily food
intake one can consume without going over the limit.
3-in social events like going to a bar or having dinner with friends,it s not gonna be easy to log
what you eat or drink.
4-Every time you want to change your food selection, You 'll to have to run the numbers all over
again, but that gets easier with time.
#Macros Calculator.xlsx
1- You can eat whatever you like, and log the quantities and nutritional data in your app,
keeping an eye on when you reach the limits and respecting the macro intake.
The positive side for this, is that there's no routine, you are free to consume anything you like.
The downside is that it's a bit hard to respect the macro ratios, and there's always the
possibility to hit the calorie limit before the end of the day.
2- Build a one-day meals list that you consume everyday , or 7 meal lists for each day of the
week, log them in once and update it from time to time when you notice weight changes on
your scale.
The positive side for this is that You only do this calculations around once every 2-4 weeks.
The down side, is that you will be committing yourself to a non exible diet, which is needless
to say, unpractical if you have a social life, and will eventually become boring.
3- Use a combination of the 2 methods, simply by setting aside 200 calories a day of your
Carbohydrate macros for snacking, before you build your list.
This way, You 'll have your stable meal list, but in addition, a 200 calorie carbohydrate-full snack
that you can enjoy everyday.
This will make the whole project much more fun, and you 'll still be making good progress.
To build your log, simply log in what kind of food you want to eat and their quantities in a
spreadsheet, and look up their nutritional data and put it in.
keep adding food until the total sum of their calories equals X.
For example:
If you decide to add say a 100 grams of Ham , it has :
Calories: 107
Carbs: 1
Protein: 19
Fat: 3
Saturated fat: 1
I uploaded a screenshot of how a meal log would look like to give you an idea. This
is not a log I'm following, it's just an example.
I also attached a le containing a list of nutritional data for common foods to save
you some Googling.
Side note :
I Suggest you improve your food selection, since this will play a very important role after you
reach your weight goal, especially when losing weight. not many people want to stay on this
method all their lives; by improving the food selection, You remove the reason you got fat in
the rst place.
For more info on healthy nutrition, I recommend looking up the Paleo food list.
It's basically a selection of whole foods, that aren't manufactured or tampered with by the food
companies.
That will guide you on eating healthy.
NUTRITIONAL DATA.zip
Waist line.
hips.
thighs.
Calves.
2. Weigh yourself.
Log the info in a separate spreadsheet or app, and repeat every month.
When you see a weight change, recalculate X and adapt your macros.
Repeat until you reach your goal weight.
Once done, Recalculate X , but this time use the "Weight Maintenance" option, and adapt your
log accordingly.
Done!
Step 8: Troubleshooting
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