March 4
Mrs_Hoffer
Posts: 5,194 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
0
Replies
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Hi everyone – Julie here today with the importance of tracking or logging our food intake honestly. It is one of our key accountabilities on UAC and has been shown repeatedly through research to be critical to weight loss and maintenance success.
I like this recent study undertaken by Duke University which used My Fitness Pal (MFP) and is, I think, relatable to us all: https://www.sciencedaily.com/releases/2019/02/190228154839.htmMy key takeaways were:Aiming for Perfection
• Compliance was key. Successful participants didn't just say they would keep a food log; they actually did it.
• First, researchers helped participants set specific goals, including tailored calorie targets, and losing 5 percent of their initial body weight. Second, the dieters received automatic in-app reminders to log their meals each day (I have this set up in my free version of MFP – it is really easy to do).
• Those who were most diligent in tracking each day lost the most weight.
• People often start with a goal of recording their food intake, but fail to continue over time (and to me, this is why the DAILY aspect of UAC is key.
I read something the other day that really hit home: The most important thing for long term weight loss is consistency -- not perfection. So reporting in every day, even -- and I would say especially -- when we don't have three "yeses" is key to our ongoing success. ✅✅✅
Research has shown that it is more important to track something than it is to have an exact match for what we eat. Using a paper tracker when you don't have access to your network/MFP, etc. is key for success for many of us, as it keeps us in the discipline of mindful awareness and accountability. That honest commitment to logging -- even when it can't be online and exact -- is critical to success.
And speaking of honesty, I have struggled over the past few weeks. I kept negotiating with myself about what I know, for me, is just plain trickery. 🤥 I knew I had to get back to weighing everything, using the measuring cups and spoons, etc. My husband asked, "don't you already have a good sense of what XXX looks like?" Apparently not, because my brain wants more. 🥺 And so, back to the basics I went and I am glad I stopped this early -- because who would I really be kidding and what did I think I'd be getting away with? 💡
Tracking is a habit that benefits us over time. Like any important habits, it takes some time to master before it becomes more ingrained. And still, after 7 months, I needed a restart.
Share Your Top Tips?
What top tips for tracking could you share to help others? What questions do you have about tracking?
Remember to be kind to yourself while you are learning. This accountability is one of our primary keys for success and does take time and practice.
Julie 🥰9 -
Fri 4
Exercise: Yes - 30 minutes Body Pump
Tracked all: Yes
Calories under: Yes
(0 pass days used)
To answer the above question, one trick is to pre-log food that you know you will be eating for dinner, so there aren't a large amount of calories sitting there looking available for snacks. Once the food you already know you will eat is there, there is not much left to play with and a snaccident is less likely.8 -
I would be lying if I said I have tracking nailed. Some days I have it totally dialed in, some days I’m loosey goosey. For decades I insisted I was never going to be one of those people who wrote everything down for the rest of my life. I “hated” all that tracking and any time I tried, 2 weeks was about as long as I could consistently stick with it. HOWEVER - even though I’m not 100% accurate or consistent, my mindset is entirely different. For one, digital tracking makes it so easy, it only takes seconds, minutes tops. Two, eating similar breakfasts and lunches means tracking is literally just a swipe. Three, it’s a habit to develop, just like brushing my teeth - I do it because it’s what I need to do as part of health and hygiene and therefore becomes a normal routine.9
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yyy with pre tracking5
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4 Mar
Did I exercise for at least 20 minutes? yes
Did I stay within my calorie budget for the day? yes
Did I keep track of everything I ate and drank? yes
thanks Julie for a wonderful opener on tracker. My personal take is a little different. I track because I really REALLY don't like to weigh anymore. Tracking to me is fairly easy and I prelog dinner so I can see how much MORE I can have for snacks and lunch too.
So to keep in maintenance without sliding into some abyss I have to do 3 of 4 things below. I can balance with 3 but if I don't keep up with more than 2 I will fail. again.
Tracking
Weighing
Exercising
Clothing fit/measurements5 -
Exercise ✅
Calories ✅
Tracking ✅
Pass days used 0
Note: overnight oats are not my thing, thank god for porridge!4 -
Pass day, but 6 km run in the morning and then a nice walk through the city. And the lady of the house cooked Thai for dinner.😋
Cathedral in Passau with the largest organ in Europa
5 -
@jamcnewman
Julie thank you for the insightful post. Tracking is one of my downfalls too. As far as a Tip: I use my notes feature in MFP to track times, food when I’m not able to log like I want. But I try not to rely on that too heavily or I’ll never actually log for caloric amount—but at least it’s a record. Multi add is God sent.
I have also taken a picture of my food before eating too so I can remember all the items I needed to add/track.
5 -
I’m on track. ✔️✔️✔️If I go astray, I’ll document the next day.
Emoji = Pass
UAC: ✔️-✔️-🤔-✔️ -5-8-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-26-27-28-29-30-31
Learned from Thursday that having a 10 min low energy low space workout in back pocket is key. Something is better than nothing.
So I created an Every Minute on the Minute (EMOM) workout this morning and it worked out well. I might “groundhog it” and do it again Saturday.5 -
biketheworld wrote: »… it’s what I need to do as part of health and hygiene and therefore becomes a normal routine.
That really resonated with me. I’m going to try and embrace that perspective.
It makes me think of balancing a checkbook. It’s something you must do to stay in control of your finances, why would tracking food/being mindful of your food intake at least be any different?
6 -
Did I exercise for at least 20 minutes? Yes
Did I stay within my calorie budget for the day?yes
Did I keep track of everything I ate and drank?yes5 -
04/03/2022
Exercise – yes bike ride and cardio
Tracked – yes
Calories – yes
0 pass days used
I have logged with paper and pen in the past (I am an old lady, been doing this for 50 years on and off) but using MFP makes it so easy. I pre-log, I have the same breakfast almost every day when I’m at home and very similar lunches 6 days a week, so it’s very easy. I also use the notes to explain what the “quick add” was so that I can keep on top of things when I’m out and about.
I don’t stress about trying to be absolutely accurate when eating out, just try my best and know that it’s only a day or two (perhaps a week or two if I’m on holiday) and I can correct any weight gains within a week or two.
I know that I need to keep it up indefinitely – I may give up one day but not yet.
5 -
Love your opener, Julie @jamcnewman ! Thank you for sharing this. 💗 As someone in weight loss mode, daily logging/tracking is the "keystone habit" that keeps me on track with my goals. All the logging options in MFP make it so easy. I like to pre-log everything for the day (I made a meal category for "All Day Set Amount") and I move it into the actual time of day/meal if/when I do eat it. (Letting the rider decide before the elephant can run amok, for you Noomers.) Of course life happens and when it does I make sure to log the change before I put the new food in my mouth. Like @jjjcat said, pre-logging dinner is a big one for me. Having "meals" set in MFP (instead of recipes) for common dinners I cook makes it a breeze to adjust the exact amounts of the ingredients I use on that particular day when I make it.
✔︎ 20+ mins exercise (30 mins exergame)
✔︎ Within calorie budget
✔︎ Log everything
Consistency Tracking (☘️=3 ✔︎'s, 🏴☠️=pass):
☘️-☘️-☘️-☘️-5-8-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-26-27-28-29-30-31
Passes used = 0 / 3
Habits I'm continuing to track this month:
✘ Morning meditation
📿-📿-📿-✘-5-8-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-26-27-28-29-30-31
✔︎ Drink >64oz water (90oz! Good day for hydration as I consistently drank throughout the day)
💧-💧-💧-💧-5-8-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-26-27-28-29-30-315 -
✅ Exercise: 120 mins
✅ Calories: under goal
✅ Tracked
Remaining pass days: 3️⃣
My focus is on staying fit/healthy. Tracking is one of my sustainable solid habits. I log what I intend to eat for the day after breakfast, and include small indulgences, so I seldom feel deprived, and I adjust amounts if necessary.
It’s an essential tool, especially now that I am in maintenance. I still weigh/measure my CI/CO.
7 -
March 4
Exercise: 45 minutes - Body FX Figure 8 - Core Cardio Burn
Calories: Yes
Tracked: Yes6 -
Friday
Exercise: 60 min
Tracking: complete
Calories: under
pass 0/3 taken6 -
I find it important to log as much of my day as possible. Sometimes I guess at what I eat for quantity but I always know what I have eaten.
Today I tracked logged and exercised.6 -
March 4
✅✅✅
Today's exercises were two walks totaling 121 minutes.6 -
March 4
yes, yes and yes.6 -
Did I exercise for at least 20 minutes? Yes, 35 minutes Peloton bike and 15 minutes stretching.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes4 -
✅ Exercise: 225 minutes of giving massages.
✅ Calories: under goal
✅ Tracked
Pass Days Used: 1/3 (3/3)
Great opener Julie! @jamcnewman
During the winter months, my focus has been on maintaining. Once the warmer weather gets here, I plan to try to lose 20 more lbs over the spring/summer. Like others have said, tracking is one of the habits that I know I'm going to have to do indefinitely if I don't want to gain my weight back again.
I try to pre-log as much as I can, including "snacks".
To me, tracking is an essential tool, and I do weigh and measure because if I don't, I have a tendency to be heavy handed. Lol.6 -
March 4, 2022
Did I exercise for at least 20 minutes? Yes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Habits to maintain this month:
Kitchen Closed? Yes
Did you go "nuts" with nuts today? No (4 days -free)
Within Sugar macro today? Yes (3 day)
Pass day 0/3 (this is for accountability to myself and my records).4 -
biketheworld wrote: »... Three, it’s a habit to develop, just like brushing my teeth - I do it because it’s what I need to do as part of health and hygiene and therefore becomes a normal routine.
I like this..
Who wants a rotten teeth and smelly mouth??? 3 -
✅ Exercise: 60 minutes swimming
✅ Calories
✅ Tracked
0 pass days used ( )
I also find tracking is essential to me and pre-logging helps.
5 -
So I signed up to be the Friday cheerleader. This is my first time. I am just finishing my day here in Montana. Great job everyone. @Winner_in_Life those pictures were amazing. Thank you for sharing.
Recently I have been logging my whole day. It has helped me keep consistent and not go over my calories.
Did I exercise for at least 20 minutes? Yes 23 minute Paula B strength and cardio
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Have a great weekend everyone.7 -
Fri 4
Exercise: Yes
Tracked: Yes
Calories: Yes
(0 pass days used)
Thank you Julie for the information about the importance of tracking or logging our food intake honestly.
I have learned over the years that the best way to stay on track and maintain weight loss is to track your meals that is Breakfast, Lunch, Snack and Dinner before you eat them. Not after eating.
6 -
March 4
Exercised for 20 min: yes cleaned the entire house today
Stayed under calorie budget: yes
Tracked everything:yes
I find it helpful to come up with a couple goals I want to make habit each month and daily track whether I do them or not. For food tracking I either pre log my food if a have a meal plan that day or I track as I’m making my food so I don’t forget happy weekend! 5 -
✅ Exercise
✅ Calories
✅ Tracked
0 Pass Days Used4 -
Great opener @jamcnewmanStayFITTer wrote: »That really resonated with me. I’m going to try and embrace that perspective.
It makes me think of balancing a checkbook. It’s something you must do to stay in control of your finances, why would tracking food/being mindful of your food intake at least be any different?
Thanks @StayFITTer, you hit the nail on the head!
Tracking was one of these things that resonated with me very much. Because I needed to track my expenses to stay in control of my finances. I need to have a spending plan to be in control so as not to go into debts.
When you are trying to pay off your debts, the first thing you need to know is how you are spending your money (tracking your expenses). After, you finish paying off your debts, you need a spending plan not to go back into debts.
I see a lot of similarities between the habits to keep your finances in control and the habits to take care of your health.
I pre-track daily. It allows me to adjust for things I like to eat for that day. I have been in maintenance for over 10yrs, pre-tracking gives me freedom. It is now a habit. I know when I am over spending/overeating and the consequences.
I built recipes and meals in MFP. I have a weekly dinner menu (inputs from my husband and children). This really helps the pre-tracking.6 -
Did I exercise for at least 20 minutes? Yes- Housework today, gym time is tomorrow.
Did I stay within my calorie budget for the day?Yes
Did I keep track of everything I ate and drank? Yes
I really dislike tracking but…I find this digital version of tracking quick and easy. Plus, like other members do, I pre-plan tracking of foods sometimes, so I can see how many potential calories/fat/carbs I have room for in my caloric budget! I cheated and checked my weight this morning and so far I have lost a little 😁 oh, by the way…after my gallbladder surgery, I was not be able to tolerate fats. So ever since, I have to maintain a low fat diet. Here’s the truth… watching what you eat will keep the weight down, way more than just exercise. Exercise has huge benefits, but I’ve found much better weight-loss goals through watching my food intake!4
