I tried going IIFYM today - here are my results
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Everything in moderatioin? Absolutely.
ESPECIALLY moderation. ;-)0 -
So just curious, what are your goals? Are you trying to lose 1lb a week? More or less?
My goal is to lose 1-2 pounds a week. To also get ahold of food so that it is just what it is - food - and not as a substitute for love, calmness, emotions, fun, boredom, etc. (to conquer food addictions);
to get slimmer for better health, to be able to walk more than 2 blocks, and regain my energy and to go out dancing again !!!
Well it sounds to me like your maintenance calories are around 2000ish +, not sure. I set my target loss on MFP to basically nothing, 0.1lbs a week, and this has been more effective for me thinking of it this way than trying to go for unrealistic targets. Just my opinion, but 2lbs a week is an unrealistic target. 1lb a week is also somewhat unrealistic if you're first steps are really just to get control of your bad dietary habits. Start with maintenance would be my advice. Aim to get rid of bad actors and bad nutrition, get portions under control, just focus on cleaning up your food a bit and not making the situation worse. Crawl before you walk, stop the bleeding.
Get rid of sugary and salty foods. They are likely doing organ damage, even if that's not apparent yet. They slow down/stop or even reverse your ability to shed bodyfat.
Resetting your macro targets more realistically like this might help you get it all under control better. You will feel less impacted by the psychological effects of daily failure. It's worked for me, if my ceiling is 2500 and on a given day I do 2300, then its a victory. Even 2500 is a victory because I probably used to eat 4000+. Its an improvement, I eat better today than I did yesterday and that is a success. I have slowly but steadily dropped bodyfat this way.
And if you get rid of the 2lbs a week target, your macros were probably better today than you realize. Not great or ideal, but perhaps an improvement than your diet last month?
Um, what? :huh: And, I think you're forgetting, the OP is interested in learning more about IIFYM, not how evil sugar and sodium are or how they inhibit fat loss, damage organs or whatever. :noway:
From an earlier post.
"IIFYM means precisely that we do not worry about things like "clean" or "sugar" or "wheat" or "organic" or "preservatives" or "sodium". There's nothing whatsoever wrong with eating organic, clean, whatever, but none of that stuff will *ensure* that you meet your macros. Only planning, pre-logging, making adjustments if necessary and adding it all up will do that. "0 -
oh dear...
In to read the other pages later when I'm bored :laugh:
I follow the IIFYM thing I suppose - I've 60lbs to lose and have issues with food, to avoid overeating I focus on planning meals and I avoid foods which may trigger overeating which I'm slowly re-introducing so I don't overeat with them such as yummy pizza where I'd use to eat a whole medium one I now share a small one.. so much talk of pizza in this thread so I thought i'd continue it :drinker:
Just do what works for you.
:flowerforyou:0 -
OP it seems clear to me that you don't really want to do IIFYM, so don't do it. It's your body and your plan. No one is going to hold you down and shove poptarts down your throat. It also seems like you don't really want to understand it, honestly, since this is the third or fourth time it's been explained to you and you still completely misconstrued it for your experiment.
I disagree with some of your points though. For one, not everyone here is doing IIFYM. IIFYM proponents generally change their macros to recommended settings, since MFP's goals are low in fat and protein. There are plenty of people here who just do calories; I did it that way for awhile. I do think there's a lot of overlap between the more relaxed "clean-eaters" (who allow treats and discretionary calories) and the stricter IIFYMers, but the main difference I think is the application of "good" and "bad" labels to foods.
Beach you know we usually agree, but I disagree that IIFYM is for people who already have things tightly controlled. I went from being way too liberal with my food choices (a lot like what nonnymouse did today) to tightening up into IIFYM and making sure I hit my protein goal first. If I'd gone straight for the strict I would have quit long ago.
Also I don't know where these threads are where everyone IIFYM says that you don't have to eat any whole nutrient dense foods. Whenever I'm in a thread talking about IIFYM I always mention that I eat mostly whole nutrient dense foods, and that you can't hit your macros with nothing but poptarts and pizza and brownies.
TL;DR: If you don't want to do it, don't do it.0 -
Oh ok,, well then... that may be it.
However, I think there is another issue.. A lot of people here say "eat everything in moderation"..Taking that literally I did. And they were not big portions, they were small, but still it caused me to go over my MFP macros.
So i think that proves we cant do everything in moderation, but that we have to moderate what we eat, we cant eat everything in moderation. It doesn't leave room for other things that would have been healthier for me.
But, again, eating whatever you want isn't "eating everything in moderation". I have one dessert a week. It might be ice cream, it might be a chocolate bar, it might be cake... I don't eat all of the above. That's eating in moderation and it clearly works for some people.
If it doesn't work for you, it's because you're struggling to moderate your food choices.0 -
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I am a firm believer of the IIFIYM.
Last week I had a burrito from Chipotle, half for lunch and half later. It fit well into my macros.
Yesterday I had a ham croissantwich and hash browns from Burger King, still in the macros.
I very rarely eat stuff like that. Almost all of my produce and meat is organic. The majority of foods I eat do not have long non-pronounceable ingredient lists.
If I want a damn donut, I will eat it but I work the rest of the day so it will fit IN the macros.0 -
I'm learning about fitting treats in, too.
Preplanning my day is key. I prelog, loosely, in the the morning, and try to leave some room for something. Most of my foods are healthy and nutrient dense.
If I come to the end of dinner and I have 100-200 calories left, I have a treat.
I'm finding that it's much better to have the kinds of things that you can portion out in small bits. M&M's or Reese's pieces or other small candies are good, much easier to count accurately and fit in to whatever is left in my calorie goals.0 -
You can do it. You just have to learn how to do it. The easiest way to fit a lot of food in a calorie/macro plan is to eat clean, nutritious meals. However, if you want to eat "junk", you actually can, if it fits in your macros. It really is all about moderation, self control, and tracking. I don't know your macro split, but let's say you have 50 carbs / 100 protein / 20 grams of fat left for the day and you want to eat ice cream that has 50 carbs / 10 protein / 15 fat, eat it....but eat it with the full knowledge that you are done with carbs for the day, you only have 5 grams of fat left, and you still have to eat 90 grams of protein. So, basically you'll be eating lean protein for the rest of the day.
You can do this with any "treat" (or multiple treats)....you just have to have the self-control to stop eating that macro when you've reached your limit. And if you want something that doesn't fit in your macros today...then save it for tomorrow....the best part about iifym is that magical hour where your macros reset and you can start fresh.
I've lost 135 lbs counting calories/macros. It's not for everyone, but it worked for me. And I can honestly say, the longer you do it, the easier it gets. Things don't happen overnight...trust the process.
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OK. Here's your problem. You can have a little bit of whatever you want, but not 10 different what you wants in one day. Try to avoid empty calories. You have to fill your body with all the nutrients it needs first. If you don't you will be hungry. If you eat crap, your body will not find what it wants and demand more. The more junk you eat the more you crave. This is your addiction! The more healthy food you eat, the better you will feel. The less junk you eat the better you will feel. The more exercise you do the better you will feel. I have only lost 12 kilos, but omg I have lost 25 years. I am not so tired, I sleep better, I look better. I don't get out of breath doing simple tasks.
If you have an event coming up you can have a day off. But the rest of he week work hard and make up for it. I can blow 1700 calories at the all you can eat buffet once a month, but my weekly calories will still be about right 0 -
yeah i did choose to eat extra for a couple reasons. One of which lately I've been thinking of what would happen if i added in a few things that i forbade (so that i woudln't feel "deprived" or something and if i could handle it now). im still feeling like im treading in water full of sharks because i know myself,, i have food addictions, though under control, but still i really dont know what would happen if i let myself enjoy things like i put aside for awhile. I guess i have to actually try it and see what it does.
Your Thursday diary was a decent example of how your days should look EXCEPT you need to drink water and plenty of it. Also, in looking back in prior days, it appears you skip dinner a lot. :frown: You just joined in June and you've lost 38 lbs - to me, that's nothing to complain about. I'm not sure why you would want to go messing up a trend by your IIFYM experiment. 2 desserts does not equal moderation. By now, you should be settling into some sort of healthier semblance of eating habits. What you've been used to eating is what got you to where you are. It sounds like you realize your weaknesses, so you can choose to stay away from those, or have them around to set yourself up for failure.
In order to succeed here, you're going to have to make some changes - and it's a lifestyle situation - not just a diet. I've had my weight off for over a year and a half and part of the reason for that is that I continue to show up here and attempt make healthier choices. I continue to have struggles with food - but I'm not going back to where I was. If you're serious about getting yourself in a healthier place, then this site has the tools to help you succeed. There are lots of people on here who've lost much more weight than I.
Also, exercise is your friend. By getting a little exercise in daily / routinely, then you make a little room for treats here and there.
Good luck to you! I hope you get it figured out.0 -
A lot of people here say "eat everything in moderation"
I think you are confusing "eat everything in moderation" with "eat anything you want".
Any diet that says you can "eat anything you want" is pretty much lying. If you don't maintain a calorie deficit, you aren't going to lose weight. Now there are some foods that you can eat a LOT of and not get a lot of calories. Celery, for example.
But by and large, you can gain weight eating anything if you don't watch how much you eat.
The whole reason we log our food is so that we can be aware precisely how many calories we are putting in our bodies, because it's critical.
If you are following macros, you are tracking even more nutritional information about what you eat.0 -
Have not read the whole thread, so this was probably covered. Were you ignoring macros before?0
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Went back to look at your diary. Personally I think that Thursday was a closer approximation of IIFYM than yesterday. You had a mini candy bar and 2 cupcakes, and the rest of your day was nutrient dense and fit your macros pretty closely (although I think your protein is low.)0
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IIFYM is for people who have got their diet and training regime in strict order. It is for people who have jumped the first few hurdles and are trying to find a way to allow themselves to step back a bit. It's not for you. that's cool. No worries.
^^^^^^THIS....0 -
Think I'll give this one a miss.. sounds so complicated and strict. Getting by fine counting calories, working out and letting the macros sort themselves x0
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IIFYM is for people who have got their diet and training regime in strict order. It is for people who have jumped the first few hurdles and are trying to find a way to allow themselves to step back a bit. It's not for you. that's cool. No worries.
Definitely this! I think it takes time for you to get to know your body and understand its different responses to foods, exercise, etc. I cut out all the fast food greasy type foods and as much added sugar as possible, if not entirely. After eating healthy portions and foods, I can tell you I truly feel a million times better. Eating added sugar makes me nauseous and fried foods from restaurants are always too heavy now for my stomach.
Moderation, planning, self control; these are key to start off with. Make small goals; hit macros, incorporate exercise, be consistent.0 -
Sounds like you ate whatever you wanted yesterday and then decided you were going to say you "did IIFYM". From your posts you've admitted that you didn't have any understanding of what IIFYM was before you decided to eat this way on yesterday.
I'm happy you've gotten some information on it now, but be clear, you were NOT following IIFYM. Quite literally, your choices did not fit YOUR macros.
You were curious about eating this way and many of the posters have given you great information and even some good examples so that you can see how they are able to do it.
Might I suggest next time you're curious about a particular way of eating, you do the research, post the question on the forum for better understanding BEFORE you try something you don't understand?
Ah well. At least you were able enjoy your treats. Even if it didn't fit your macros.
Good luck0 -
IIFYM is for people who have got their diet and training regime in strict order. It is for people who have jumped the first few hurdles and are trying to find a way to allow themselves to step back a bit. It's not for you. that's cool. No worries.
Definitely this! I think it takes time for you to get to know your body and understand its different responses to foods, exercise, etc. I cut out all the fast food greasy type foods and as much added sugar as possible, if not entirely. After eating healthy portions and foods, I can tell you I truly feel a million times better. Eating added sugar makes me nauseous and fried foods from restaurants are always too heavy now for my stomach.
Moderation, planning, self control; these are key to start off with. Make small goals; hit macros, incorporate exercise, be consistent.
^^agreed
If eating in a certain way, or eating certain foods, does not allow you to hit your macros, then do not eat that way/eat certain foods. The whole point is that you should not arbitrarily cut out certain foods/food groups for no reason. If you have a reason, then cut them out. If you cannot portion control a certain food, then restrict that food. If you can, then there is no reason to restrict that food/food group (baring medical conditions).
I find pre-planning key to IIFYM - so I can actually hit my macros.
If you find that moderation and/or trying to track macros is causing you to go over your calories (and macros), then don't do it. You have been provided explanations and links in the past explaining IIFYM, but it seems as though you still do not grasp the concept.
Leaving this here again for you: http://www.myfitnesspal.com/topics/show/817188-iifym0 -
Good morning! After yesterdays splurge i still lost .2 pounds. (2 ounces)
I read all the posts since going to sleep for the night, and i want to say to you all thank you!
These things were bugging me and i needed to get cleared up - i.e. what IIFYM means (yes i know i've wrestled with this before, i guess its semantics) - i may be "doing" IIFYM but that word "means" something to me which means "overeat" .. I believe i AM doing IIFYM on days like Thursday where i fit in two mini-cupcakes but did not cause me to go over my MFP aka IIFYM nutrients. I think that word IIFYM and what i thought the concept meant, just didn't sit well with me, because to me - IIFYM meant overeating whatever, and i need to keep in my mind more of a disciplined approach with a different word.. in a way we are both doing the same thing, but using a different word that sits better in my mind. I know it sounds crazy but its what that term means to me because of what i thought it meant. yes words can have impact, i.e. just call someone a 5 letter word beginning with B and you will know what i mean..
I think that thread I got involved in got me stirred up to wondering about what is going on? its the one where the guy threw out his junk food and people gave strong opinions both to him and me and this got me thinking really hard about what some of you all said in that thread. I got the impression some of you "IIFYMers" were eating more than I perceived you all to be. And some said i was depriving myself and I didn't think so. so i ended up thinking very hard about what was said, and what it meant to me. I got the impression that my current approach to weight loss was going to be disastrous, I didn't think so, but well one thing led to another and there i went Friday testing things out.
I needed to clarify you guys who eat all that food, what are you REALLY doing, and i found out. its not what i originally perceived it to be.
Also i need to plan first before eating that treat, rather than eat it and record it after and then oops.
The good news is that even though i ate that 2-bite brownie, and baklava, today i dont crave it.. so i believe I am getting cravings under control.
if you dont mind, I'm going to check your diaries, next time I see a proud ice cream eater, what is he/she really doing? I bet its not a cup of ice cream a day but more like a little bit.
I also wanted to know in this thread how you all deal with treats, because that is the current issue I have now, can i bring back some treats that i gave up in the beginning and how do you handle eating sweets so that maybe I can use some of your successes with them. And am i ready to bring them back? Not quite i have learned.
Well today is my high school reunion - cant plan for it in advance, so i hope to survive it!0 -
Good morning! After yesterdays splurge i still lost .2 pounds. (2 ounces)
I read all the posts since going to sleep for the night, and i want to say to you all thank you!
These things were bugging me and i needed to get cleared up - i.e. what IIFYM means (yes i know i've wrestled with this before, i guess its semantics) - i may be "doing" IIFYM but that word "means" something to me which means "overeat" .. I believe i AM doing IIFYM on days like Thursday where i fit in two mini-cupcakes but did not cause me to go over my MFP aka IIFYM nutrients. I think that word IIFYM and what i thought the concept meant, just didn't sit well with me, because to me - IIFYM meant overeating whatever, and i need to keep in my mind more of a disciplined approach with a different word.. in a way we are both doing the same thing, but using a different word that sits better in my mind. I know it sounds crazy but its what that term means to me because of what i thought it meant. yes words can have impact, i.e. just call someone a 5 letter word beginning with B and you will know what i mean..
I think that thread I got involved in got me stirred up to wondering about what is going on? its the one where the guy threw out his junk food and people gave strong opinions both to him and me and this got me thinking really hard about what some of you all said in that thread. I got the impression some of you "IIFYMers" were eating more than I perceived you all to be. And some said i was depriving myself and I didn't think so. so i ended up thinking very hard about what was said, and what it meant to me. I got the impression that my current approach to weight loss was going to be disastrous, I didn't think so, but well one thing led to another and there i went Friday testing things out.
I needed to clarify you guys who eat all that food, what are you REALLY doing, and i found out. its not what i originally perceived it to be.
Also i need to plan first before eating that treat, rather than eat it and record it after and then oops.
The good news is that even though i ate that 2-bite brownie, and baklava, today i dont crave it.. so i believe I am getting cravings under control.
if you dont mind, I'm going to check your diaries, next time I see a proud ice cream eater, what is he/she really doing? I bet its not a cup of ice cream a day but more like a little bit.
I also wanted to know in this thread how you all deal with treats, because that is the current issue I have now, can i bring back some treats that i gave up in the beginning and how do you handle eating sweets so that maybe I can use some of your successes with them. And am i ready to bring them back? Not quite i have learned.
Well today is my high school reunion - cant plan for it in advance, so i hope to survive it!
I actually had 2 cups of ice cream yesterday. :drinker:0 -
aha,, i knew it
If you dont mind, can ilook at your food diary to see how you work it in?0 -
I'm definitely not a "macro pro", but I try to hit my macros every day. I've been physically and psychologically successful with the IIFYM way of thinking because it requires me to do a bit of planning and think about food in terms of nutrition and fuel rather than emotion, and it gives me the ability to eat anything I want, as long as it fits. IIFYM gives me a real sense of control, and that is really important for me. I no longer eat food recklessly just because I want to, or because I'm bored or sad or happy. Now I eat it because it's what I need to give my body in order to reach my goals.
That's not to say that I no longer enjoy food, because I do. In fact, I think I appreciate food more now than I ever have, and I definitely eat A LOT. I usually have dessert every day; however, my idea of "dessert" has changed. Yes, sometimes it does end up being ice cream or cake. But I'm also more likely to make more nutritious substitutions or eat something like (my current favorite) greek yogurt, nutella, and strawberries as a treat. I also eat pizza quite frequently, but I do tend to go for a veggie pizza with thin crust. That's not to say I wouldn't ever eat a super cheesy deep dish pizza... but I like pizza, and making lower calorie, lower fat, lower carb pizza choices allows me to eat it more often. Some days I might have a large salad for dinner, and some days I might go eat some french fries and most of a humongous burger. It just depends on what I have room for in my day. Or I might still eat that burger even if I don't have room for it, because I've come to realize that one" bad" day won't undo my progress. And I no longer have to feel guilty about any of the food I eat because I now have the knowledge I need to be successful, and as long as I apply it, I know I'll reach my goals.
If "moderation" or "IIFYM" are tricky words for you mentally, maybe "balance" is a better one. I personally could never stick to a "diet" because I think of diets as being restrictive and unpleasant. But I know I can stick to a balanced, portion-controlled way of eating forever because I don't have to cut anything out.
It sounds like you're already pretty much aiming for IIFYM and just prefer to think of it a different way. You certainly don't HAVE to eat a brownie in order to have successful or sustainable weight loss. And if you find that you're perfectly content not indulging in a portion-controlled treat or find it necessary to forgo that type of treat because of food issues, that's totally fine. I think what the IIFYM-ers are trying to convey is that you CAN have that brownie if you WANT to. As long as it fits your macros.
As long as you're giving your body the proper fuel and nutrition it needs for long-term health and sustainability, just do what works for you. 0 -
We should have a thread, Open IIFYM Diaries.
Like I said, back on that other thread you're referring to, it was seeing their diaries that convinced me that I can do this! Feeling deprived always made me quit before. Anyway, mine is open, browse away. But I am still learning/tweaking, so don't take it too seriously. :laugh: I always fit in dessert, but it's usually frozen yogurt, angel food cake and fresh strawberries rather than something really calorie dense like cheesecake. And I exercise for at least an hour everyday, that way I get to eat more good stuff and treats.:drinker:
Edit for spelling.0 -
aha,, i knew it
If you dont mind, can ilook at your food diary to see how you work it in?
Here is an example of fitting things in - even with a low intake:
http://www.myfitnesspal.com/topics/show/925464-fitting-it-in-giggity0 -
Hi all - thank you for all your posts which i read them all and commented on some. It was a "wait a minute whats going on here" kind of moment.
I really needed to hear you all clarify what you do eat and how to handle treats. I know some of you may have gotten annoyed because from time to time i do bring up things that are bothering me.
but you all have been a huge help and help reassured me of how to proceed. I misjudged some of what i read and you all helped me see what is happening.
thank you for your patience and i hope i have never steered anyone wrong with my posts i have made here.0 -
heres the menu for tonight's celebration - i believe it is doable -
Skewered tomato, mozzarella and basil, cheese quesadilla. Fresh greens salad, bread and butter, angus pot roast, chicken mordela, baby red potatoes, carrots and beans, pasta and dessert0 -
My diary is open so you're welcome to look at it and ask me any questions. I'm not perfect but I do try and hit my macros every day. I tried eliminating everything "bad" from my diet when I followed the Jump Start Your Metabolism plan. I went for months and didn't lose anything because eating "clean" without counting calories is not going to make you lose weight.
It wasn't until I got a handle on the right number of calories and the correct number of grams of fat, carbs and protein that I started losing again. I also got consistent with my exercise routine but I factor my exercise calories into my 1600 calorie cap so I don't eat them back. I don't worry about sugar and sodium either. I don't have any health issues that make that necessary for me. I added diet soda back in my diet because I really missed it. It's zero calories, helps me when I'm craving something sweet and I don't believe that a little artificial sweeter every day is going to kill me. I also worked back in chips and ice cream. If I'm going to eat this way for the rest of my life, and I am, then I have to change my relationship with food. But, I also know that it's dangerous for me to have an entire cheese danish in the house so instead, I rely on individual serving sizes of things. I allow myself to eat ONE and only after I have planned the rest of my day. I like sandwiches so I have one and a serving of chips every day for lunch. I add avocado because it's a good fat. I buy Boarshead lower sodium roast beef because it's not full of nitrates and preservatives. I eat chips with flax seeds or that are whole grain. I eat high fiber tortillas and high fiber lower calorie pasta. I have an ice cream bar for desert most nights.
The point I'm trying to make is that you can eat what you like as long as you're smart about it. If you have trigger foods then common sense says that YOU need to steer clear of those. What get's people so angry is the fear mongering that goes on here. "Sugar is toxic", "processed food is evil", "salt is the devil", blah, blah, blah. Most people know that a diet made up mostly of lean protein, vegetables, fruit, whole grains and healthy fat is the best way to eat. That doesn't mean that you can't eat that AND have something that's less than stellar in the nutrition department IF IT FITS YOUR MACROS after you've met your other nutrition goals.0 -
heres the menu for tonight's celebration - i believe it is doable -
Skewered tomato, mozzarella and basil, cheese quesadilla. Fresh greens salad, bread and butter, angus pot roast, chicken mordela, baby red potatoes, carrots and beans, pasta and dessert
It's great that you're planning ahead but you know what. Don't stress about the food. It's your high school reunion! Go and have a good time. If you over indulge today, you can make little adjustments over the next few days to compensate. It's not what you eat in one day but more what you over a weeks time that really matters. Just have fun.0 -
Hi - I think i am finally "getting it".
So you don't eat back your exercise calories? I have been doubtful of doing that, based on I am so large anyways, i don't think i will starve by not doing that.
Maybe one day i will be able to embrace that, but for now, im just dealing with the treats thing as something to get ahold of.0
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