In my book Strong Again, I talk about something that often gets overlooked in nutrition planning—wiggle room. Having some flexibility in your weekly nutrition isn’t just practical—it’s necessary for long-term consistency and mental sustainability. The key is staying mindful of your basal metabolic rate (BMR) and understanding what that means for your day-to-day food choices.
What Is Your BMR?
Your BMR is the number of calories your body burns at rest, just to keep you alive—breathing, circulating blood, digesting, thinking. Think of it as your body’s minimum daily requirement. That number should be your baseline calorie intake target. Then, depending on your goals (whether fat loss, muscle gain, or maintenance), you allow some wiggle room above or below that baseline.
Why Wiggle Room Matters
No two days are the same. Some days you’re more active, more hungry, or more stressed. Other days, life throws you curveballs—social events, cravings, or fatigue. That’s where wiggle room becomes a powerful tool. It keeps you from feeling like you’ve “blown your plan” and gives you permission to adjust while still staying within a healthy range. This is not about giving in—it’s about adjusting with honesty.
Tracking Creates Freedom
When you write down what you eat—when you’re intentional—it creates clarity, not restriction. You learn what your body needs to function well. Then, when those off-plan moments happen, you can make smarter choices instead of just reacting.
Make Better Wiggle Room Choices
Wiggle room isn’t an excuse for junk. If you stall your progress, it’s often because of the types of foods you’re choosing during those moments. High-sugar, highly processed foods may scratch the itch short-term, but they’ll sabotage you in the long run. Instead, I suggest focusing on protein and whole foods—things that support your metabolism and recovery.
Here are a few of my go-to wiggle room choices:
- Greek yogurt mixed with AdvoCare Rehydrate for flavor and hydration support
- Popcorn and pretzels for a salty, crunchy fix without excess calories or fat
Keep your sugar low, and always come back to the basics: lean protein, fruit, vegetables, and water. These choices help you bounce back faster and keep your energy high.
One Week at a Time
Don’t overthink the month—just focus on winning the week. With your BMR as your anchor and wiggle room as your cushion, you’ll build a plan that’s flexible, sustainable, and real. Strong Again isn’t about being perfect—it’s about being honest, focused, and free to live your life while staying in control of your health.
Remember: Progress doesn’t come from rigidity—it comes from consistency. Plan with grace, track with intention, and build momentum one week at a time.
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