How precise is everyone with food diary?
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Measuring cups, measuring spoons and a food scale are a must! Period. I'm a food biochemist, meaning I have worked with food on large production scales, I've worked in chemistry labs and feel that I'm good at measuring stuff by heart, but, I've found out that I underestimate weights and measurements all the time, so the average person definitely underestimates and overestimates measurements for sure. And even if you have a scale and other tools, there's still a margin of error, that's how machines work (a ± margin), so it is very very difficult to achieve a total precision when using the food diary, but you can definitely get very close if you know how to use them.4
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I always guesstimate lol as long as I know I am not adding less calories than it should , I rather add a little extra calories and not intake them than adding a less and over doing it. Am I making any sense lol?
But keeping track of what I been eating lately is helping me loose all the weight I gained with my pregnancy , sometimes I want to be lazy and not add it but now that I made up my mind and started a food journal and keeping track in here too its been super effective I've lost 6 lbs since I started logging everything and not cheating which I've noticed I been losing weight more consistently and faster since I started logging my food but in total I've lost 24lbs already.
Whish you the best of luck!1 -
I have one.....but its currently packed away in another state and I simply can't justify buying ANOTHER one until I get the one own here with me, which I will soon. I used it religiously when I was here the first time around.
Having said that, I try to scan labels whenever possible to get the right info. I DO measure physical amounts....just not the weight at the moment. I DO miss my scale.1 -
Try Amazondanasmashinggoals wrote: »
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!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!
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You'll find the answer when you weigh over the next few weeks. If the results are not as you expected then you evaluate how you can improve (get a scale to log more accurately) and move forward. A few weeks of experimenting is really insignificant compared to the journey (yes, love that!)danasmashinggoals wrote: »
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 😂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.1 -
danasmashinggoals wrote: »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
I was spinning my wheels until I got a food scale and realized I was *kitten* at using cups and spoons and estimating! A fine in between would be to pick up a food scale and commit to using it for all solids for a couple of weeks. Whenever you can, first eyeball or measure your portion, then put it on the scale. If it seems like you were doing a pretty good job, you can save the scale for just calorie dense stuff or stuff that's hard to put in a cup.
Alternatively, just do what you're doing for 6-8 weeks. Then if you aren't losing like you expect to, start weighing out your portions at that point. Some people use it for every little thing, others just for stuff that is calorie dense or they have a mental block on appropriate portion sizes.
You have to find the right balance for you personally between exactness and compliance. In general, the food scale isn't really a pain once you get in the habit, but plenty of people find success without it. My personality is very detail and data oriented, and doubting my estimates was causing me a lot of stress, so the food scale was a life saver. For others, not so much. Good luck :drinker:3 -
Get a food scale, use metric measurements, never use a volumetric measurement for solids, track every component of your meals. Sorted.1
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I'm not a big weigher as most people here are. You can certainly lose weight without weighing everything you eat, but it's a useful tool to have. I do have a food scale and weigh things, but not everything. I will say the food scale comes in handy, not just for logging in MFP. It's good to use for some recipes, baking, and I buy my meat in bulk so I use it to portion out my meat for the freezer too. Not to mention they are inexpensive, so why not.1
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If what you were eating that caused slow weight gain is the way you plan on continuing to eat, so no whole-sale changes to your way of eating (which is what the vast majority actually do so they have no idea how much they were eating) - then you could skip the scale, and merely do some lookup on items you could skip in your daily eating.
Find about 600-800 calories worth of food to not eat anymore.
That could be as simple as leaving out non-diet pop, or 2 servings of desserts, or a midday snack, or as much fast food extra meals weekly, or some other easy method.
Knowing of course as you lose weight (depending on how much) - your regular way of eating needs to be less when you have less body to move around.
If you have started moving more also - you don't even need to find that much to leave out - perhaps only 500 is needed to go missing, because you are keeping more active by about 250 extra daily.
That would take care of creating a deficit to lose weight, and losing the calories that caused the gaining of weight.
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I will be the odd one in here and I will [probably get a lot of woos but here it goes.
I only had about 12lbs to lose when I joined MFP 9 years ago. I didn't have a food scale (I am not a baker so I never needed one). I estimated everything and I used measuring cups for everything. Yes, even solids (OMG!).
I lost the extra weight slowly but I didn't care and I was also expecting it. I exercised and I didn't eat all of my exercise calories, unless I was hungry. After being in maintenance for about 4 years I decided to get a food scale to keep better track of my macros (protein, fat and carbs). I became attached to the scale and I actually resented that attachment. I still do.
I left MFP for few months to give myself a reprieve from logging, but I continued weighting the food according to packages' directions. For home cooked meals, I had printed recipes and good looking daily diary and they guided me during part of my journey. I came back few year ago just for the macros, but I had kept my weight down and under control.
I give myself rest from the scale and the logging by not using MFP on vacation, while eating at friends' houses or a restaurants. I have been in maintenance for over 8 and half years, and I only give myself a two lbs, up or down, limit.
I still weight my food, specially for my own homemade recipes by I am not OCD about it. I estimate a lot. So OP, just do what you think that is best for you and what gives you the best results.
If you feel that you need to get a scale to make sure that all your macros are balanced, and because you are not losing weight. Go and buy one. It may help you to get a better idea of portions and reduce your anxiety about how much you are really eating. Be your best judge, you got good suggestions already.1 -
Only use scales if you're committed to managing your weight and nutrition. Scales + MFP database = knowledge. Knowledge + Committment = Control.3
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I started out tracking without a food scale for about two weeks, because I had to wait that long to get one.
I was guessing the weight of things, if you can imagine. I got the food scale and realised I'd been grossly overestimating the weights of foods. I'm a short woman, which means MFP only gives me 1200 calories to begin with. I was horrified to learn I'd been undereating before I got my food scale, but excited to learn I was going to be able to eat a LOT more with the food scale!2 -
danasmashinggoals wrote: »
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!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!
Another Aussie here Ours was around twenty dollars at Big W 1 -
My daughter was carefully measuring everything she ate and doing ok, but I bought her a scale and it made a big difference for her. Once you use one for a while, you get a much better idea of what a serving size really is. Some people do great without them, but most do better with. You may not have to use it forever, but it certainly opens your eyes to amounts and their correlation to calories! Doesn’t have to be fancy, but a good one will have ounces and grams and a tare weight so you can zero the scale between ingredient additions. Cost is under $20.00 U.S. in most any discount store you walk into. Leave it out in plain sight and use it consistently. Worth every penny.2
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danasmashinggoals wrote: »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 😂
I think she answered your question!0 -
Also, I wanted to add that at first I didn't want to use one, because it seemed 'obsessive' and I like to avoid disordered behaviour. But honestly, it takes all the emotion and obsession out of it, because you are being as scientifically accurate as possible, which for me anyway, reduces my stress about losing weight. I feel secure in what I'm eating. And it's so much easier (and more accurate!) than measuring cups! It's no hassle at all to simply put the plate on the scales and assemble a sandwich, taring the scale before adding each new ingredient. It takes no time at all. I do it with my phone in my hand, and the great thing about that and the scales is that I can see very quickly if I want to add more calories or take some away. It becomes second nature very quickly, and I think it's the best way to learn about portion sizes and what is actually in our food.3
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When I was estimating, I wasn't losing weight since I didn't know what a normal portion size was (I was underestimating on my calories but way overeating) Now that I bought my food scale, I measure EVERYTHING. It's a pain at first but honestly, I feel weird if I don't portion things out now. It is so worth the $10-$15!3
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I try to be as accurate as possible I don't weigh everything but there are some things I feel need weighed to be accurate like salad dressing, nuts, sauces etc... I have found that most packaged foods and restaurants can be found in the database and I even check online sometimes to confirm the calorie and macro data is accurate. I try to slightly over estimate if I have to guess to ensure that I am not adding too many calories to my day. Best of luck!3
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I will be the odd one in here and I will [probably get a lot of woos but here it goes.
I only had about 12lbs to lose when I joined MFP 9 years ago. I didn't have a food scale (I am not a baker so I never needed one). I estimated everything and I used measuring cups for everything. Yes, even solids (OMG!).
I lost the extra weight slowly but I didn't care and I was also expecting it. I exercised and I didn't eat all of my exercise calories, unless I was hungry. After being in maintenance for about 4 years I decided to get a food scale to keep better track of my macros (protein, fat and carbs). I became attached to the scale and I actually resented that attachment. I still do.
I left MFP for few months to give myself a reprieve from logging, but I continued weighting the food according to packages' directions. For home cooked meals, I had printed recipes and good looking daily diary and they guided me during part of my journey. I came back few year ago just for the macros, but I had kept my weight down and under control.
I give myself rest from the scale and the logging by not using MFP on vacation, while eating at friends' houses or a restaurants. I have been in maintenance for over 8 and half years, and I only give myself a two lbs, up or down, limit.
I still weight my food, specially for my own homemade recipes by I am not OCD about it. I estimate a lot. So OP, just do what you think that is best for you and what gives you the best results.
If you feel that you need to get a scale to make sure that all your macros are balanced, and because you are not losing weight. Go and buy one. It may help you to get a better idea of portions and reduce your anxiety about how much you are really eating. Be your best judge, you got good suggestions already.
I'm not sure how this is different than what several of us have said already? Find a method that works for you. Stick with it. Adjust as necessary. For some of us that's a food scale. For others it's not.5 -
The other great thing I just thought of, is knowing what different weights of food look like (roughly), it makes it easier when you're eating away from home. I feel as though now, if I was given a bowl of rice, for example, I could guess the weight of it and be closer to being correct, than before I was weighing food, which in turn makes tracking easier.3
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I would say if you're losing at or above the expected rate, you may be fine. If you're struggling with hunger or with weight loss, get a food scale. I don't use mine all the time, but I use it on new foods until I learn how to estimate correctly, and then I check my estimates every once in a while, particularly with calorie dense foods such as cheese and peanut butter.
One "tablespoon" by weight of peanut butter less than fills a teaspoon. Weigh it!2 -
I find I take comfort in either carefully measuring and logging everything.. or eyeballing and eating intuitively but not combos of the two. I weigh all my meat and most veggies on a scale and freeze them so there is no guesswork there.
You got to watch out even while measuring. I found my 90 second keto bread varied in size based on how hungry I was, despite using measuring spoons. I know I can play fast and loose with that 1 tbsp measuring spoon lol.1 -
diannethegeek wrote: »I will be the odd one in here and I will [probably get a lot of woos but here it goes.
I only had about 12lbs to lose when I joined MFP 9 years ago. I didn't have a food scale (I am not a baker so I never needed one). I estimated everything and I used measuring cups for everything. Yes, even solids (OMG!).
I lost the extra weight slowly but I didn't care and I was also expecting it. I exercised and I didn't eat all of my exercise calories, unless I was hungry. After being in maintenance for about 4 years I decided to get a food scale to keep better track of my macros (protein, fat and carbs). I became attached to the scale and I actually resented that attachment. I still do.
I left MFP for few months to give myself a reprieve from logging, but I continued weighting the food according to packages' directions. For home cooked meals, I had printed recipes and good looking daily diary and they guided me during part of my journey. I came back few year ago just for the macros, but I had kept my weight down and under control.
I give myself rest from the scale and the logging by not using MFP on vacation, while eating at friends' houses or a restaurants. I have been in maintenance for over 8 and half years, and I only give myself a two lbs, up or down, limit.
I still weight my food, specially for my own homemade recipes by I am not OCD about it. I estimate a lot. So OP, just do what you think that is best for you and what gives you the best results.
If you feel that you need to get a scale to make sure that all your macros are balanced, and because you are not losing weight. Go and buy one. It may help you to get a better idea of portions and reduce your anxiety about how much you are really eating. Be your best judge, you got good suggestions already.
I'm not sure how this is different than what several of us have said already? Find a method that works for you. Stick with it. Adjust as necessary. For some of us that's a food scale. For others it's not.
Sorry if my answer was redundant, but I had not read all the responses before typing mine. Should I hit myself with a bunch of wet noodles (weighted and logged of course...)?1 -
I weigh most things when I am at home. I eyeball things at a restaurant or when my grandkids are here, because I don't want to give them the impression that you have to do this. They are young (7-11) and don't need to be thinking about these things.3
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First - Hand-guide-portion-control
Second - even without scales, just about everything packaged has a serving size, so I just use that. If I make something, I just break it up into servings and add that to my diary as I eat it (i.e. some type of rice or potato casserol - 1 serving rice, 1 serving meat, 1serving veg #1, etc).
Third - you can get a very cheap scale at just about any big box store. I used mine for about a week or two then stopped. At first I was WAY under-estimating my portions, but after a week or two, I had a pretty good handle on what a portion of grilled chicken looked like. I still use it on food that I don't have experience with (just did some eggplant, zucchini, and squash and wasn't sure the mass of each for 1 oz).
Finally - Again, it's not necessary, but for beginners I would suggest getting a scale to start out so you can see how much an oz of different foods actually looks like. If you can get an idea in a controlled environment (your kitchen), when you go out to eat you have a pretty good estimate of what is on the plate. Many times I have realized that the meat and potato is actually 2 or 3 servings, so I just eat part and take the rest home for later. I am able to now guess-timate my foods accurately enough to still lose weight.
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Get a scale. I probably would not be successful at losing weight without one, or it would take much longer with much more mental anguish.
This is the one I have. I've literally had it most of my adult life, it takes regular batteries (AAA), not button batteries. Tare and lb/kg buttons are right on the top and easy to use. I got it for free because my mom bought one for my dad for Christmas to weigh his backpacking supplies, and then bought another because the shipping got delayed, so I got a bonus food scale.
I bought a shinier pretty one recently when I moved and couldn't locate mine. It cost less (about $15), but it needed new batteries quickly (took button battery, which I don't keep because they are dangerous for kids), the lb/kg button is on the bottom so you have to remove the food, turn it over, and press the button (like on a human weight scale)....it was frustrating and I dug mine out of storage that day.2 -
Using a food scale has been a liberating experience for me. It took the guesswork out of my logging and turned losing (and maintaining, and bulking) into a peaceful experience. It's also faster than measuring and affords quicker clean up. And as someone who also cooks a lot from scratch, I greatly prefer using weights to volume measurements now.
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Fairly accurate. I log lettuce, limes, mustard - if it has calories if gets logged. 90% of everything gets weighed. (Leafy greens - I use the eyeball method as they are very low in calories, although I try to overestimate.)2
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I love my food scale so much I bought a second one to have as a back-up It's a very handy and useful tool. 3
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I weigh most things, but I can't get too stringent about it or my old eating disorder habits come creeping back. So I will log 'one apple' instead of weighing it and inputting grams because I don't care if I'm off a bit on an apple. But I will weigh something like cheese or peanut butter. I just log 200 ml of milk a day for my coffees/tea as it's close enough and I'm not going to weigh every cup of tea.
If I eat out somewhere where there isn't nutritional information, I guess as close as I can and move on.
So I'm probably off a little, but not enough it affects my goals significantly but is better for my mental health.3
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