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How to Make the Perfect Flexible Meal Plan for Weight Loss (6 Tips)

I used to believe that meal planning was a horrendous experience of giving up your favourite food, never going to another restaurant, and only reserved for the strongest of willpower.

Years ago, I really struggled to get into shape and, like most people, believed that I had to “eat clean to get lean” — which meant buying expensive quinoa salads and protein balls, and became frustrated when I saw no weight loss progress!

My journey started with a gut that looked like this (cringe!)

It wasn’t until I learned how to meal plan while including cheat foods every now and again, that meal planning became such an enjoyable and experimental experience — which led me to get into the best shape of my life.

In this article, I’m going to share with you exactly how to create your own flexible meal plan for maximum weight loss, without restricting food choices.

If you’d like an idea of how I structured my own meal plans to get into the best shape possible, you can download them from here and follow along as I explain how they work in this article.

Let’s go 🙂

Most people execute their weight loss journey out of impatience! This leads to disastrous dieting behaviours such as skipping meals, cutting out complete food groups, severely reducing portion sizes, and taking extreme dietary measures that leaves you feeling miserable.

We’ve all done it! I’ve done it. And as we all know, we end up adding to the “yo yo dieting” statistic and worse, putting on all the weight (plus some) we lost on our savage 10 day “watermelon cleanse.”

The truth is, whenever you hear of someone losing 10 pounds of weight in their first week through aggressive calorie restriction, they are actually losing mostly glycogen and water (not fat!)

In this study, it was found that subjects lost 20 to 30% of their weight as water, with most of that caused by a reduction in glycogen levels.

Losing glycogen is not really a problem, but the moment you break out of the starvation diet and begin eating carbs again (after you’ve cut them all away) is the moment glycogen and water weight will return.

One of the problems I personally faced when I heavily restricted my calories was a humiliating situation of being skinny fat. Also known as “normal weight obesity”.

This photo was the result of an aggressive calorie restriction, zero weight lifting, torturous cardio, over a 3 month period back in 2014.

I can never forget taking the photo on the right and being so disappointed. I worked really hard at restricting my calories that I just looked small, weak, and without any muscle to show. By the way, a combination of dieting and training behaviours that most of you have committed, too!

So don’t make the same mistake of heavily restricting your calories, losing muscle, doing endless cardio, and zero resistance training… you’ll end up a skinny fat like I was 🙁

And by the way, I wasn’t enjoying this process either. Very low calorie dieters like me (back then) suffer from food cravings, mental fatigue, and zero energy! It was a miserable 3 month transformation that left me more miserable afterwards.

I’m about to show you the healthy way of reducing your calories, without making the same mistakes I made.

It starts with…

So I’m going to show you how to safely reduce your calories, without starving yourself, and enjoy the process!

I’ve designed an online calculator on my site which is easy to use and will help you quickly and easily determine your daily calorie target. Quickly determine your daily calorie target then come back to this article 🙂

If you attempt to restrict your calories further (like I did) then you’ll face all of the complications we discussed earlier — and skinny fat is what we want to avoid!

After you’ve figured out your daily calorie target using my calculator, the next step is to…

In simple terms, a macronutrient (or “macro”) is any nutritional component found in large (“macro”) amounts — protein, carbohydrate, and fat.

When it comes to losing fat and building muscle, the macro of most importance to us is protein.

Before we dig deeper into protein requirements, using the same calculator on my site, determine your macronutrient requirements. Once you’ve done that, we can move on to discuss the most important macronutrient for our body compositions goals…




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Thanks !

Thanks for sharing this, you are awesome !

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