Doing IF and IIFYM and not dropping a lot of weight

Aisien

I have been doing IF and IIFYM for 3 weeks and I've only lost 2.6 lbs the second week and gained .6 back this week. The .6 may be due to my menstrual from last week. I'm fasting 12-16 hours a day and weight training three to four days a week. I'm also having a hard time getting macro percents to match it by the end of the day. Please help!

queenliz99

3 weeks and 1.5 pounds per week, it sounds like you are doing great!! Keep up the good work!!

kimny72

With 37 lbs to lose, a rate of @ 1 lb per week is a good rate, so you're doing great! And keep in mind that weight loss isn't linear - even if you're perfect, some weeks you'll lose a lot, some weeks you'll lose a little, and some weeks you'll gain a little.

As for your macros, I find focusing on hitting my protein is the key. Next comes the fat, which I usually don't have to try too hard to hit , and carbs just use up the rest of my calories. Pre-logging meals can help too, you can play around with the portion sizes to get the numbers you want beforehand. And you don't have to hit the numbers perfectly, just keep trying to get as close as you can, there is definitely a learning curve.

The most important thing for weight loss is the calories, so always keep that at the top of your list. Good luck!

Aisien

@ kimny72 thank you so much for that. I was trying not to beat myself up too much because I see some people hitting their macros perfectly.

Aisien

@ProtectAllTheFlakes thank you, I will keep that in mind!

Aisien

@kimny72 thank you!

MKEgal

I don't understand why people starve themselves most of the day.
For me, that would make me think about food so much more, give it too much power.

Just eat at a healthy calorie level,
have more whole, natural, unprocessed foods and fewer processed ones,
and move more than you have been.


Read these useful posts, esp. sexypants.

http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants

http://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think

http://community.myfitnesspal.com/en/discussion/819925/the-basics-dont-complicate-it/p1

http://community.myfitnesspal.com/en/discussion/872212/youre-probably-eating-more-than-you-think/p1

http://community.myfitnesspal.com/en/discussion/833026/important-posts-to-read/p1


"Most weight loss occurs because of decreased caloric intake.
However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity."
http://www.cdc.gov/healthyweight/physical_activity/index.html


Goal setting, including weight, calories, and macros
http://www.myfitnesspal.com/blog/MKEgal/view/2014-06-08-setting-goals-667045

dhimaan

Aisien wrote: »

@ kimny72 thank you so much for that. I was trying not to beat myself up too much because I see some people hitting their macros perfectly.

Don't try to be perfect. Week to week fluctuations will occur. Since you are lifting make sure you get enough protein into your system. Just look at the big picture. You will get there.

Merkavar

Macros are goals, you aim for them, getting the exact is likely impossible.

Being a little over or under won't matter, it will even out over the week.

Venus_Red

MKEgal wrote: »

I don't understand why people starve themselves most of the day.
For me, that would make me think about food so much more, give it too much power.

Just eat at a healthy calorie level,
have more whole, natural, unprocessed foods and fewer processed ones,
and move more than you have been.


Read these useful posts, esp. sexypants.

http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants

http://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think

http://community.myfitnesspal.com/en/discussion/819925/the-basics-dont-complicate-it/p1

http://community.myfitnesspal.com/en/discussion/872212/youre-probably-eating-more-than-you-think/p1

http://community.myfitnesspal.com/en/discussion/833026/important-posts-to-read/p1


"Most weight loss occurs because of decreased caloric intake.
However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity."
http://www.cdc.gov/healthyweight/physical_activity/index.html


Goal setting, including weight, calories, and macros
http://www.myfitnesspal.com/blog/MKEgal/view/2014-06-08-setting-goals-667045

I do IF and eat only during the hours of 11am-7pm for the exact opposite reason. Before I was thinking entirely too much about getting in a proper breakfast, etc. Now I just start a light lunch at 11 and then a snack at 3, dinner with the family at 7 and I'm done. I spend much less time thinking about/logging/planning food.