How precise is everyone with food diary?

danasmashinggoals

Hey everyone!

I prefer to cook at home (so, limited scannable products) and I don’t have food scales.

Has anyone found that it’s actually a necessary tool? I have this horrible fear that I’m grossly underestimating and am consuming millions of calories accidentally!

Opinions please if you do use scales or are anal about measuring, or if you’ve found you’re ok just by estimating

(I’m so distracted by Arnie as Mr freeze)

sytchequeen

Get a food scale!

I mostly cook from scratch, and it's astonishing how much estimates can be out of whack

LivingtheLeanDream

If you have a lot to lose then at the beginning you might find tracking your food going by the quantities on packets is enough. But its really hard to estimate portion sizes without weighing - they are really cheap to buy, around £10 buys them so you wont regret getting a set.
In the beginning I didn't weigh my foods, I had 20lbs to lose and weight loss was very slow despite me aiming for 0.5 a week I was lucky to lose that every other week if even that much! I bought a food scale and was more dedicated to weighing everything and weight loss became more consistent - I had been eating more than I thought.

danasmashinggoals

sytchequeen wrote: »

Get a food scale!

I mostly cook from scratch, and it's astonishing how much estimates can be out of whack

Is this how you reply?!

That’s what I was worried about! I’m sure I’m being far too generous 😂

TavistockToad

if you are losing weight at the predicted amount then you're fine. you don't need to weigh your food or count calories to lose weight, as long as you are still able to consistently create a deficit.

if you're not losing however it is probably because you're eating more than you think.

shaf238

Don't know where I'd be without my food scale!

danasmashinggoals

LivingtheLeanDream wrote: »

If you have a lot to lose then at the beginning you might find tracking your food going by the quantities on packets is enough. But its really hard to estimate portion sizes without weighing - they are really cheap to buy, around £10 buys them so you wont regret getting a set.
In the beginning I didn't weigh my foods, I had 20lbs to lose and weight loss was very slow despite me aiming for 0.5 a week I was lucky to lose that every other week if even that much! I bought a food scale and was more dedicated to weighing everything and weight loss became more consistent - I had been eating more than I thought.

I honestly have never looked into scales before this, good to know they’re easily accessible! The change you saw is so motivating to go an purchase one! I’m currently doing IF and eating just once a day...but I’m also a short woman so I’m aware I can overeat even on one meal!

I was avoiding scales because I didn’t want to feel too ‘diet-y’ but I think you’re both right, I need to make sure I’m not lying to myself about quantity! Thank you

LivingtheLeanDream

Yeah I'm a shorty too, it means we really have to take care as we can wipe out any supposed calorie deficit easily by under estimating. The food scale is a useful tool, not just for dieters but for cooking and baking

danasmashinggoals

TavistockToad wrote: »

if you are losing weight at the predicted amount then you're fine. you don't need to weigh your food or count calories to lose weight, as long as you are still able to consistently create a deficit.

if you're not losing however it is probably because you're eating more than you think.

I’m quite new at tracking food, I had hoped that I could just eyeball it and not make this process too complicated, but I don’t want to waste time dieting and thinking I’m doing the right thing when I’m actually overeating on cheese (*sigh, I love cheese)

Looks like scales are the way!

LivingtheLeanDream

I'm a cheese lover too.... delicious but calorie dense.

danasmashinggoals

shaf238 wrote: »

Don't know where I'd be without my food scale!

I didn’t know so many people relied scales! I was actually expecting a whole lot of “nah, I’ve found it’s all roughly the same” responses 😂

danasmashinggoals

LivingtheLeanDream wrote: »

I'm a cheese lover too.... delicious but calorie dense.

Honestly the only reason I’m trying out keto haha

Evelyn_Gorfram

I've started up tracking my food so many times that I have a routine. This may not be The Right Way To Do It, but it's what I do.

For the first few weeks, I guesstimate, eyeball, and rely on package weights. I'm making all sorts of changes in how I eat, and I don't want to get overwhelmed with trying to get everything perfect all at once. I'm very overweight, plus tall and solidly built even without the fat, so I can rely on a "honeymoon period" where I lose water weight and my system adjusts to the eating plan.

But the honeymoon always ends. When I stop losing weight at my goal rate, it's time to tighten up. The food scale comes out of the back of the cupboard, and it's weigh-&-measure time. I also get more serious with comparing food labels to the nutrition info in the app - most of that info is correct, but there are errors that can make a difference. After a while, I have verified entries for most of what I usually eat, and I've gotten pretty good with portion sizes. Then I can start getting more relaxed with the weigh-&-measure routine.

Until I hit a plateau. Then it's time to tighten up and verify all over again. The thing that really works for me about this is that I get to pour my frustration over the plateau into all that renewed weighing and measuring.

FWIW, I use a spring scale that I bought at a thrift store for $5 or so, and it's done fine for me so far. Eventually, I expect I'll hit a plateau I can't break, and then I'll get myself a better scale.

Your mileage, and weight loss, will almost certainly vary.

reflectionofme

Scale all the way. There can be a huge difference when you guesstimate. They are cheap too.

funjen1972

I lost my weight without weighing, but it does not work for everyone. I prepare most of my meals from scratch, too. You can use the package weight from meats and produce to calculate the amount in a serving or recipe. For instance, I bought 3 nectarines with a total weight of 1.45lbs. I divided by 3 to get an average weight of each one.

I also tend to err on the high side of calorie counts. I logged .5lbs for each nectarine and did not subtract for the pit.

When I use measuring spoons or cups I slightly underfill or overestimate the amount when logging. I log 1 tablespoon of sour cream as 1.1 tablespoons.

I also know I probably underestimated my calories on something everyday so I stayed slightly below the MFP suggestion. I looked at my rate of loss (between .5 and 1lb per week) and adjusted accordingly if I stalled for longer than 14 days.

This worked for me, but may not work for everyone.

MsHarryWinston

Get a scale! The scale will be your new god. Make sacrifices to the scale in tribute.

toughmuther

100% scale yes

tennileb

I use a scale as much as I can for non veggie item or higher calorie veggies ( avocados, potatoes sweet potatoes...) . I don’t weight salad greens or low calorie veggies .

alspran

I'm with tennileb a food scale is a must have! Two years ago I bought one and it helped me to shed about 30 lbs in a few months. It is great for avacados and potatoes...ALSO great when I'd splurge. EX when you feel like splurging on a piece of frozen pizza, do you really trust yourself to eyeball it??? I found I was considering a slice to be a lot smaller than I thought. It's also important to use the food scale for things like cheese(high cal and hard to estimate)

mazurkiepolish

Food scale!! It’s a must. Weigh everything and log everything! That way you won’t have to worry about underestimating.

alspran

Just wanted to note they are so cheap too. They offered 3 different ones at the Target by my house and they ranged anywhere from $10-$15...not a major investment, so i figured wth why not!

danasmashinggoals

Evelyn_Gorfram wrote: »

I've started up tracking my food so many times that I have a routine. This may not be The Right Way To Do It, but it's what I do.

For the first few weeks, I guesstimate, eyeball, and rely on package weights. I'm making all sorts of changes in how I eat, and I don't want to get overwhelmed with trying to get everything perfect all at once. I'm very overweight, plus tall and solidly built even without the fat, so I can rely on a "honeymoon period" where I lose water weight and my system adjusts to the eating plan.

But the honeymoon always ends. When I stop losing weight at my goal rate, it's time to tighten up. The food scale comes out of the back of the cupboard, and it's weigh-&-measure time. I also get more serious with comparing food labels to the nutrition info in the app - most of that info is correct, but there are errors that can make a difference. After a while, I have verified entries for most of what I usually eat, and I've gotten pretty good with portion sizes. Then I can start getting more relaxed with the weigh-&-measure routine.

Until I hit a plateau. Then it's time to tighten up and verify all over again. The thing that really works for me about this is that I get to pour my frustration over the plateau into all that renewed weighing and measuring.

FWIW, I use a spring scale that I bought at a thrift store for $5 or so, and it's done fine for me so far. Eventually, I expect I'll hit a plateau I can't break, and then I'll get myself a better scale.

Your mileage, and weight loss, will almost certainly vary.

I’ve actually wondered what to do when I plateau- is it a better idea to start slow and use those times to get strict like you would?

danasmashinggoals

reflectionofme wrote: »

Scale all the way. There can be a huge difference when you guesstimate. They are cheap too.

I’m starting to really worry that’s what I might be doing with all these responses!

danasmashinggoals

funjen1972 wrote: »

I lost my weight without weighing, but it does not work for everyone. I prepare most of my meals from scratch, too. You can use the package weight from meats and produce to calculate the amount in a serving or recipe. For instance, I bought 3 nectarines with a total weight of 1.45lbs. I divided by 3 to get an average weight of each one.

I also tend to err on the high side of calorie counts. I logged .5lbs for each nectarine and did not subtract for the pit.

When I use measuring spoons or cups I slightly underfill or overestimate the amount when logging. I log 1 tablespoon of sour cream as 1.1 tablespoons.

I also know I probably underestimated my calories on something everyday so I stayed slightly below the MFP suggestion. I looked at my rate of loss (between .5 and 1lb per week) and adjusted accordingly if I stalled for longer than 14 days.

This worked for me, but may not work for everyone.

I *think* I’ve been overestimating on calories as well just to be safe - I’m still at the beginning of this journey (ha, I love that word) so I’m unsure if how I’m doing it is right for me or if I’m just fooling myself 😂

danasmashinggoals

MsHarryWinston wrote: »

Get a scale! The scale will be your new god. Make sacrifices to the scale in tribute.

😂😂😂 I’m naively trying to avoid sacrifices !

danasmashinggoals

tennileb wrote: »

I use a scale as much as I can for non veggie item or higher calorie veggies ( avocados, potatoes sweet potatoes...) . I don’t weight salad greens or low calorie veggies .

Oh yes, I wouldn’t bother with salad greens either, though I didn’t even think of weighing avocados! The thought of that makes me sad but it makes sense

diannethegeek

Personally, I lost the bulk of my weight using measuring cups/spoons and only switched to the food scale when I got close to my goal. Eyeballing got me into big trouble most of the time in those early days. I wish I'd switched to the foid scale sooner because I personally found it easier, less clean up, and less neurotic than using cups & spoons, but your mileage may vary.

You might find some of the examples in this thread interesting: https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1

mountainmare

I do a combo--I bought a scale for baking so had one on hand. In the beginning I weighed to get an idea on portion size, as I went on I weighed less (just a spot check once in awhile) as long as I was losing. If I stop losing I'll tighten up. I'm short and old (69) so any calorie creeps will make a big difference. I want to be able to eyeball because I don't want to spend the rest of my life tied to weighing every morsel. To me the scale (and logging) is like training wheels.

danasmashinggoals

alspran wrote: »

I'm with tennileb a food scale is a must have! Two years ago I bought one and it helped me to shed about 30 lbs in a few months. It is great for avacados and potatoes...ALSO great when I'd splurge. EX when you feel like splurging on a piece of frozen pizza, do you really trust yourself to eyeball it??? I found I was considering a slice to be a lot smaller than I thought. It's also important to use the food scale for things like cheese(high cal and hard to estimate)

I didn’t even know you could add pizza in this by weight! My biggest concerns are cheeses and meats! I think I am too generous with my portions like you! Thank you

diannethegeek

TavistockToad wrote: »

if you are losing weight at the predicted amount then you're fine. you don't need to weigh your food or count calories to lose weight, as long as you are still able to consistently create a deficit.

if you're not losing however it is probably because you're eating more than you think.

This is really the most important part of all of this. Some of us are better at eyeballing than others. If your method is working for you and you're seeing the results you want then great! Why change what's working? But if you want to try out a food scale for a few weeks or aren't seeing the results you want, then we can certainly offer some food scale tips & advice.

danasmashinggoals

alspran wrote: »

Just wanted to note they are so cheap too. They offered 3 different ones at the Target by my house and they ranged anywhere from $10-$15...not a major investment, so i figured wth why not!

I’m in Australia, nothing is cheap here 😂 but will definitely check out all the cheap stores, just something to get me started so I can see if my guesstimates are anywhere near the mark!