calorie deficit

Getting Through The Holidays Without Gaining Weight | Ask Erik


The holidays are here and you may be wondering how to keep the extra pounds off with all the extra calories staring you in the face.

Erik recommends:

1. Count your macros
2. Eat less through the day before a party
3. Get back on track the next day and eat well and exercise
4. Use the calorie surplus to strength train and build muscle

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Erik's Weekly Fitness Tip | If It Fits Your Macros

 

If It Fits Your Macros (IIFYM)

IIFYM is an approach you can take when it comes to losing or gaining weight.  IIFYM might be a different approach than what you are used to hearing. Read more about macros here.

Most people associate dieting with clean eating and exercise. It has been proven many times that you do not have to exercise and eat healthy to lose weight.   IIFYM gives you freedom to eat the food you love.  

Say What?

You heard me right, wine, pizza, or ice cream = no problem.  Here’s the caveat… you can eat whatever you want but you cannot overeat.  Put yourself in a safe calorie deficit of 10-15% and make sure that you do not go over the amount of calories you are allowed to eat.  So if your calorie deficit number is 1800 calories per day you can not go over this number.  

Now I know what you are thinking, come on Erik, chicken, broccoli, and oatmeal should be the staple of anyone’s diet, especially if you are trying to lose weight.  Not that this isn’t true, but for many people it is very difficult to sustain this type of eating regimen for the long run without having foods that they enjoy.   And to be perfectly clear and honest, I would prefer people eat a fairly clean and balanced diet!

How IIFYM Works

So how does IIFYM work?  If your goal is weight loss, you first need to figure out how many calories you have been eating each day. Track your calories for 3-4 days so you can see how many calories you average per day.  Let’s say you average 2500 a day, take 10-15% off of 2500. This is the number you are going to subtract from 2500.  2250 or 2125 will be your new daily allowance in calories.  

Now keep in mind this is the simplest form of cutting calories, there are many other factors that can be included in this:

  • workouts
  • activity level
  • basal metabolic rate

But if you are having issues losing weight, IIFYM is a great place to start without the hassle of changing what you eat. If you don’t believe me that you can lose weight with eating whatever you want, read about the Twinkie diet here.  

Call me if you'd like help with your very own personalized nutrition plan 310.251.7420

Image Credit: Robert Huffstutter via Flickr

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Erik's Weekly Fitness Tip | The Award For Best Fitness Program Goes To...

 

I get a lot of emails asking me for my best program and fitness tips

  •   Should I do Crossfit or P90X?
  •   What is the best food to eat to lose weight?
  •   Should I do Paleo?
  •   What’s better HIIT or LIIS workouts?

And The Award For Best Fitness Program Goes To...

The secret is that almost all programs work, the difficult part is staying committed to the plan you put in place.  So if you want to get stronger, leaner, or just improve your overall health it comes down to sticking to the plan you put in place.  As I said almost every plan works, but there needs to be a few principles that you follow. 

First things first

  • Set a clear goal, then set some smaller goals to reach along the way.
  • Be patient, it takes time to get results. 
  • Programs and supplements that say get quick results in less than 4 weeks aren’t real. 

Second

  • You are what you eat.  Your daily allowance should be in alignment with the goal that you have put in place. 
  • Put yourself in a safe calorie deficit if you are trying to lose weight.
  • Up your protein and carbs allowance if you are trying to pack on muscle. 
  • Chug water, then chug more water.

Finally

  • Sleep
  • Take rest days
  • Squat 
  • Bring it!  Nobody makes gains by going through the motions.  

Give me a ring at 310.251.7420 if you'd like help sticking to your plan.

Image credit: Prayitno on Flickr

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