How to Master the Flexible Dieting?

Have you just decided to get on the flexible dieting wagon and start tracking macronutrients? Overwhelmed by all the information and have no idea where to begin?

If it sounds like you, take a deep breath and keep reading. The step by step guide below will help you get on the path to healthier you.

Step 1: Mind Before Body

The very first thing I would suggest you do is getting your mind into a right state. How many of you have started a diet and fitness plan with the half-assed approach?

“I suck at dieting and working out, but let’s try it for a month ( or a week)”

Sounds familiar?

This is an actual conversation between two women in the locker room in my gym. I bet many of you have heard something similar or even talked like this before. If you speak like this ( talking to yourself counts too), stop right now. A human mind is a powerful tool that can make or break you. You need a laser-like focus to succeed at anything including the health and fitness goal.

Get rid of all the self-doubt, fear, and uneasiness. Get your psychology ready before starting the flexible diet.

Step 2: Calculate your macros

This step is crucial because the right macro ratios give you faster results. There are many free and easy online tools that can be used. However, hiring someone to do the calculation is an excellent idea if you are a complete beginner.

I used a free calculator to find out my macronutrients ratio when I first started. Unfortunately, those ratios were way off and left me feeling hungry, irritable and always tired. Eventually, my performance at the gym suffered and napping during the day had become the norm.

So I decided to reach out and had someone do the macros for me. BEST DECISION I HAVE EVER DONE !!! Not to mention I get to eat more of my favorite foods ( everyone likes eating more, right?), I gained more energy, strength, endurance and finally started losing some stubborn fat.

Trust me, if you get your macros right from the beginning, you will save yourself from lots of frustration!!!

Step 3: Buy a Food Scale

Thinking of eyeballing? A very bad idea. A food scale is your best friend from now on. There is no way you can track accurately without one.

Need a proof?

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This is a simple snack of mine. I call it “cucumber and cream cheese boat”.

Can you guess which one contains higher calories?

The left-hand side one has 100 more calories than cucumber boat on the right-hand side. See how easy it is to go over your calories and macros if you eyeball?

So go and get one for yourself. It is really cheap and will last forever. I got mine on Amazon.com and I absolutely love it.

screen-shot-2017-01-07-at-8-33-54-pm

BUY NOW

 

Step 4: Start Tracking

There are many free applications you can use. Some of them are only for macro counting, and some of them allow you track other things like calories, water intake, etc.

But the most popular and highly suggested one is Myfitnesspal which is free to download. Only ten minutes is enough to master this application and the best aspect is that you can scan the barcode of almost anything.They also offer premium membership, but the free version is more than enough for basic tracking.

myfitnesspal_screenshots

Bear in mind that expecting to hit your macro ratios perfectly each and every day is impractical. This is particularly the case for the beginners.

Expect to make some mistakes, and don’t beat yourself up if you are over or under your macros. The key is learning from your mistakes and move on.

Are you ready to make the leap into flexible dieting? Feel free to comment and share.

7 thoughts on “How to Master the Flexible Dieting?

  1. Doctor Jonathan says:

    Your suggestions are spot on, but the consumer is going to resist them. I am a 57 year old retired physician that incorporated exercise and nutrition HEAVILY into my treatment protocols. I learned how to REALISTICALLY convince patients to SLOWLY make changes that could be maintained the rest of their lives. Personally, I have entered foods and exercise into a computer program since 1999. I use digital scales as well.

    The concept of “macros” is foreign to most people. The thought of “having to weigh food” is a big “turn off.” Those truly interested in better health and better weight control must PARTICIPATE and learn in the process. I had patients create their own lists of PROTEIN FOODS, CARB FOODS, AND HEALTHY FAT FOODS by going online and searching google using “healthy sources of …..” I told them to ONLY include foods in these categories they were willing to eat. I made the scales more “palatable” by telling them to use them ONLY to see how much food they were actually eating so they could enter the quantities more accurately in the computer program (rather than weighing specific amounts to eat.”) This helped to avoid the “feeling” of deprivation and often caused them (on their own) to reduce portion size as they realized how big the actual portion size was according to the scales. I also limited their exercise to 3X/week for 15 minutes each session. The purpose was to get people acclimated to exercising more regularly without experiencing PAIN or consuming too much of their time. It also “kept a carrot hanging in front of them” as they WANTED to commit to more time. I told them NOT TO EXCEED THE 15 minutes. I did this for 6 weeks. As I could feel their frustration building, I gradually increase the exercise to 30 minutes. The purpose of this was to keep them exercising REGULARLY (irregardless of how effectiveness this was based on the limited time and intensity of the exercise) to create a new HABIT they would maintain. After 6 CONSECUTIVE weeks of not missing a day of exercise, most people will accept exercise as part of their “lifestyle.”

    I mention these tips to you to help provide some experience with the GREAT CONCEPTS you mention. I would like to see you very successful with gaining compliance to your recommendations.

    Like

    • The Nomad Gem says:

      Hey Jonathan
      Thank you very much for reading and taking valuable time out of your day to leave this thoughtful comment. I really appreciate that. I agree that most people are not familiar with the concept of macros and and food scale might sound like a burden .It was like that for me too at the beginning. However, it became a habit eventually. The method you mentioned above is really useful to ease people into diet and fitness and I am pretty sure many people will benefit from this technique.
      Your tips are greatly appreciated and noted.
      Thank you

      Liked by 1 person

  2. Ashley Lauren says:

    Hey, girl! Just wanted to say 1) I love your blog, and 2) I love this post. I can’t even tell you how much I have enjoyed used a food scale and MyFitnessPal. Using both of these hand in hand has been essential to reaching my fitness goals!

    Like

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