Introduction
Losing weight can be a challenging journey, but it doesn't have to be. With the right approach, you can achieve your weight loss goals while still enjoying the foods you love. This is where flexible dieting comes in.
Flexible dieting is a dietary approach that focuses on hitting specific calorie targets instead of restricting specific foods. This means you can eat the foods you love as long as you stay within your daily calorie goal.
The key to success with flexible dieting is tracking your calorie intake. Limiting your calories is the most important aspect to losing weight. By controlling your calorie intake, you can create a calorie deficit which is necessary for weight loss.
Understanding Calorie Needs
Before you start your weight loss journey, it's important to understand your daily calorie needs. This will help you determine the right calorie deficit for weight loss. There are two key concepts you need to understand to calculate your daily calorie needs: BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure).
BMR is the number of calories your body needs to function at rest. It represents the minimum amount of energy your body needs to perform essential functions such as breathing, heart rate, and maintaining body temperature.
TDEE is a more comprehensive calculation that takes into account your BMR as well as your physical activity level. This gives you a more accurate representation of your daily calorie needs.
Google search "TDEE" calculator and enter your information accurately as possible and use a conservative number for your activity level. This number is the amount of calories you need to maintain your weight. In order to lose weight you will need to eat less calories than this number. Aim to eat 500 calories less than this number per day. Example: If your TDEE is 2,500 calories then eat 2000 calories per day to lose weight.
Setting Up a Calorie Deficit
To lose weight, you need to create a calorie deficit by consuming fewer calories than your body needs. It's important to determine the right calorie deficit for weight loss. A common approach is to aim for a deficit of 500 calories per day. Example: if you need to eat 2500 calories to maintain your weight, you would want to eat 2000 calories per day in order to lose weight. (use a TDEE calculator to find your maintenance calories)
It's important to lose weight gradually and consistently. Rapid weight loss can lead to muscle loss and decreased metabolism. A gradual approach not only helps you lose weight but also helps you maintain muscle mass and prevent yo-yo dieting.
Tracking Calories
Tracking your calorie intake is a crucial component of flexible dieting. Accurate tracking ensures that you stay within your daily calorie goals and helps you monitor your progress towards your weight loss goals.
There are several tools available to help you track your calorie intake, including food journaling, online tracking tools, and mobile apps. (MyFitnessPal or Carbon) It's important to find a tool that works for you and stick with it. Consistency is key when it comes to tracking calories.
Meal Planning and Preparation
Meal planning and preparation are essential for success with flexible dieting. Planning your meals in advance helps you stay within your calorie goals and reduces the temptation to make unhealthy food choices. Get rid of and limit your access to quick and easy junk food.
Keep in mind that sometimes you just need to use your best guess when calculating and tracking your calories. For example you are at a family party and want to eat some homemade chicken alfredo pasta, you will not know the exact amount of calories to track. But you can look up the nutrition info of chicken alfredo pasta online or in a calorie tracking app to give you a rough estimate. In these types of situations just estimate the best you can and always error on the side of over estimating.
Making Adjustments
If you are not losing at least 1lb per week and you are accurately tracking your calories then reduce your calories by another 250 every week until you do. Keep in mind that every 5-10 pounds you lose you may need to recalculate your TDEE and adjust your calories accordingly to continue to lose weight.
Staying On Track
Achieving your weight loss goals is not a one-time event, it's a lifelong journey. Staying motivated and on track with your weight loss goals is essential for success. There are several strategies you can use to stay motivated, including setting realistic goals, finding an accountability partner, and celebrating your progress along the way.
Take photos weekly to track your progress and weigh yourself every morning and write the number down to stay in routine and on track. (Note: your weight can easily fluctuate daily so do not get discouraged if the scale number goes up and down daily, instead look at your weight in terms of weeks and months for a more accurate picture of progress.)
Conclusion
In conclusion, the MuscleMotive Weight Loss Diet EBook provides a comprehensive guide to losing weight with a flexible dieting approach. Flexible dieting allows you to enjoy the foods you love while still losing weight, as long as you are tracking your calorie intake. The key to success with flexible dieting is understanding your daily calorie needs, setting up a calorie deficit, tracking your calories. Staying motivated and on track with your weight loss goals is essential for success. Remember, weight loss is a lifelong journey, not a one-time event. Celebrate your progress along the way and stay focused on your goals. Good luck on your weight loss journey!
