Being Flexible with Calories
For fat loss you need to be in a calorie deficit. Having a straightforward nutrition plan often helps. If this though is to strict and does not into account family or social occasions it can become difficult to manage and the enjoyment of those times lost.
By tracking through the week around a daily and weekly calorie goal flexibility can be achieved. This can allow for increased calorie intake to suit you - for example drinks or a meal out at the weekend and enjoying a dessert.
In both examples in the graphics above by coming under the daily calories on certain days when there is less energy expenditure calories are banked for the weekend. This can be tweaked to suit your preferences - you may prefer more calories on the days after activity or training, depending on the intensity and time you train.
It is not just calories that are important. Getting an adequate amount of protein will help with feeling fuller, muscle preservation and recovery from activity while you are in a calorie deficit. Aim for 1 - 1.5g protein per lb of body weight.
Calorie needs are also personal - they depend age, current weight, height and on overall activity levels.
MW Fitness provides clients and programme members with personalised calories and macro nutrient targets. The nutrition support and guidance includes balancing staying on track around social occasions and continuing to enjoy life whilst working towards their goals. Get in touch and we can do the same for you.
MW Fitness Online- Daily Live Workouts (then available on demand)
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More information and sign up at www.mwfitness.net - the home page of this site