What did you learn using MyFitnessPal that changed your habits?
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I think the biggest thing I've learned is just to think about food MORE. I have a big family and someone is always bringing me something to eat and I just ate it without thinking about it. MFP's food tracking just helped me keep track of what I was eating, but more than that, remember what I had already eaten!!! Half of the time I don't even remember eating something, then I go back to put in daily meals and I will remember, oh yes.... I did eat that sandwich or cookie or whatever that I entered earlier in the day.... completely forgot about that! It just helps me be more aware of what I am eating all the time and that has helped me control my intake all by itself!!!6
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My biggest AHA moment was going back and looking through my logs to determine what foods were causing inflammation issues, heartburn, and weight gain. It's really help me refine my diet and is a good reminder that certain foods just don't settle very well and cause issues that I've had my entire life so far.
I've lost some weight and gained some back since I started tracking so it's nice to go back and see what I was doing when I lost some lbs. and what I was doing when I gained. It definitely reinforces better dietary behavior when I can compare the data with my state of being at any given time. When I cut back on refined sugar and cut out most gluten I feel great, reversing that tends to leave me in a constant hang over state.7 -
That I was eating almost 2000 calories a week in honey that I used to sweeten my tea. No more sweet tea hot or cold an easy change I am hoping will make a big difference.6
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The food I ate that caused me to gain weight is the same food that was making me feel sluggish and run down. I feel so much better eating lots of veggies, fresh fruit, lean protein and drinking water.9
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Sorry, this is long…
AHA Moments:
1 - the calorie allotment is not a lot, and I really had to be mindful what I put in my body. Tracking it helped SO much, including the MFP 101 plan, which helped get me started.
2 - I have never eaten so much protein, literally in my life. But it has made a huge difference, and I feel fuller. Counting Macros was a revelation.
3 - cardio alone does not burn enough calories (unless you are exercising HARD, daily, like a high school athlete, which I am not). Exercise alone would not burn off all the calories if I did not watch my intake. I didn’t realize how exercise calories fit or didn't fit into my overall goals.
4 - I HAD TO find my motivation. Watching family and friends struggle with health problems and mobility issues at older ages is extremely motivating for me.
5 - regarding quitting, giving up, having bad days…omigosh, those are real, and they do happen. I thought of how the last 18 months was for me, and do not wish to go back to that. So I keep moving forward and don’t dwell on the bad days.
MFP became like a puzzle for me - every day, I would see if I could make all the puzzle pieces (macros, calories, exercise, step counter) fit. Almost six months in, I am down 18 pounds, feel great, and more motivated than ever.12 -
That planning ahead--just a tiny bit!--makes it easier to eat, never mind the calories!
Before it might have been, "ugh, I'm hungry, don't know what to eat...oh, there's tortillas! I could have a breakfast burrito. Okay, 210 calories in the tortilla--but one egg isn't much, and two is too many for one tortilla. Two small burritos isn't that much (2 tortillas @420 calories, 3 eggs @ 210 = 630 and this is where we hit too much math for early morning and I stop counting) a little cheese (a lot of cheese, at least 2 oz @220 calories =850) hmm, bacon? Sausage? I like sausage better (+200 calories, we're at 1050 now) hmm, coffee (70 more calories...)" and now I've spent half an hour in the kitchen instead of whatever else I meant to be doing AND eaten most of my day's calories in one meal.
Now, by the time I hit the kitchen, I have a plan. "mmm, I made Greek yogurt yesterday, blueberries in the freezer, granola...that was easy!" and I might even have prepped food! "Ugh, I'm hungry--oh, hey! Frozen smoothie, recipe already in MFP. 30 seconds to defrost, log it while I wait, and back to my weekend..."
Not only am I losing weight and eating healthier, I'm also spending less time in the kitchen. win/win/win!6 -
Reading through old threads. I just read a thread from 2011 that made me realize I have to stop lying to myself about what (and how much) I'm really eating!5
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Right off the bat I found that I was not consuming anywhere near enough calories. Using the macros and having everything there in print really was a wake up call. But I have to admit, it is hard to eat that much! If it will get me to my goal...I will do whatever I have to!4
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I've been using MFP since 2013. I used it to lose the bulk of my weight and now just jump back on every few months to recalibrate my diet and portion sizes. Initially, I was surprised that my portions were way too big and all the little snacks really add up over the day. More recently, I decided to update to premium and was able to add sodium to my "Nutrients Tracked" in the food diary. Wow! I had no idea I was getting so much sodium in my diet.1
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So, weird one from someone who's at goal and new to maintaining:
When I started, my calorie allotment didn't feel like much.
Then I changed the biggest contributors to my former obesity, new habits became real habits and now it feels like a lot. Probably in part because my high weight calorie allotment to maintain and where I maintain now is about 200 calories different, thanks to my TDEE going up (and I was participating in competitive though not long duration sports before)
I ate out TWICE yesterday and still ended up at home drinking a protein shake to make it up to a reasonable amount of calories (ie: 1500 instead of about 1200). I just do diet soda, no fries/side, and the chicken vs beef/burger now as a matter of course.2 -
How important movement was to keep me on my daily goal, while allowing me to eat 'normally'. Also, how much a banana impacts my day (see movement though LOL). My biggest aha though was seeing why I was great at maintaining a weight number...even if it was one I wanted to lose; my daily numbers if I wasn't really 'trying' to stay on track ended up falling into a maintenance sort of calorie intake....so, for me, more activity and fine tuning my meals are what's needed to see the improvement I want.
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I was seriously underestimating my portions. Adding a food scale + MFP to my regimen has been a game changer!8
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The most helpful thing I learned was how to monitor macros in addition to calories. I also love how MFP imports steps and allows me to track weight. The app has been invaluable to me, especially in the last two years.3
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i learn that through tracking i can be more acurate3
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First and most important: low carb diet reduces cravings and makes self discipline easier. 2: Don't drink your calories. 3: Try intermittent fasting. I do 18 hour fast and 6 hour eating window. It becomes easier with time. I started with just skipping breakfast. Easy when you don't load up on carbs and have a sugar crash.2
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my aha moment...
Firstly, drinking diet soda isn't bad, cause it fulfills an empty spot in my cravings. (I've used non-diet to see how much calories, sugar I consume if it wasn't diet)
secondly, per my fitness logs. I've been running for 25mins every day burning up to 400cals (also per my own fitness log), and per my fitness logs, I'm running 1.5 - 2 miles in that 25min.. and for being a dude that's nearly 400lbs I find that impressive... LOL7 -
Learning about all the calories I consume in sauces and salad dressings. Learning how fast calories can add up when you let your taste buds control you.16
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The most important thing I learned with mfp is that I won't die if I skip a meal. It's actually quite helpful.5
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sodium seems to be in everything. I definately need to lower sodium.4
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I just joined and learned that even with keeping goal for calories, my carbs were way too much. Now I am watching that too. With that said, I hope I can lose some weight although I am hearing with my short size and age of 70, it will be VERY hard, even with exercise. Encouragement welcome!
This is very doable, no matter what your age. I am 67 and went from the upper 130's to 117 since the beginning of this year strictly by calories in/calories out/tracking.6 -
1. Even after weighing food on & off for years, I'm bad at estimating and need to weigh it.
2. I was eating too little protein. I upped the protein (aim for 20-25% of macros and it's still a conscious effort) and am less hungry than I was in previous efforts to lose weight.
3. Snacks need to be more complex and should include a protein. So not just a banana, but maybe a banana and a string cheese. And an afternoon snack is a must if I want to make it to dinner without being super hungry and grouchy. I can make up for the snack calories by having a smaller dinner and I'm better off with a smaller dinner anyway.
4. If I'm making healthy food choices and being active most days, I can be pretty satisfied with my calorie allotment plus eating about 1/4 to 1/2 of my workout calories (which I'm sure MFP overestimates anyway).
5. Given #4, I can still have a night or 2 a week where I eat or drink more and can still lose weight. I realized by tracking it (instead of putting my head in the sand), if I really add it all up, I usually eat about a maintenance amount those days.
6. Alcohol calories do really add up and I'm much more satisfied eating those calories instead of drinking them. And don't tend to overeat or binge if I haven't had a couple glasses of wine.5 -
Safari_Gal_ wrote: »When I realized that maintaining a nice physique after 30 was easy with discipline and that anyone that tells you it is harder at a certain age is a MYTH.
Thank you for saying this! It has encouraged me so much.🙂❤4 -
How *not* worth it most junk food or food from restaurants is. The first time I logged my usual Taco Bell order I was flabbergasted, and it's pushed me to be a lot more conscious about what I'm ordering.10
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For me it was just the act of logging diet. Motivated me to hit my calories for the day and make em clean4
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I have learned that eating really well makes me feel good. I have a long-distance best friend and we've been challenging each other for years. We realized (we are both around 60), that we are not seeking a weight goal anymore but creating a plan for health for the rest of our lives. This way of thinking simplified everything. It is for life and living life is important too. Instead of strapping myself to a rigid plan, once or twice a week my parents and sibs like to go out for breakfast or dinner and I go. I try to watch what I consume, take half home with me and otherwise just enjoy the time and company. Sometimes I'm over cals for the day but when I'm home I control everything I prepare by using less salt, oil, sugar. I watch calories and try to avoid bread and sugar, but not completely
. Living is important. We must enjoy the journey. I exercise moderately and walk my dog every day, she's 12 and needs it as much as I do! I've lost 30lbs since this past April. 10 -
Thanks for the inspirational words. I put on twenty pounds during the pandemic. I'm writing down what I eat and that's helping me lose weight or keep from gaining weight.
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The amount of sneaky sodium in foods is stunning and at times, counterintuitive. Milk... has sodium. Raw chicken has sodium. Matcha has sodium. Makes no sense to me. Even if I omit every instance of added salt to anything I cook, including only no salt added canned goods and low sodium broth/stocks, I still blast through my goal, which is frustrating.
Also, being brand specific when logging food and recipes really helps with more accurate calorie counting. I like that I can import potential recipes and edit them to my tastes, needs, and brands. Is it worth it to invest in a subscription? I already have a subscription for Mealime, which is fantastic, honestly, and I'm not willing to give those recipes up.3 -
Water has sodium. Its a naturally occurring mineral. It will literally exist to some degree in nearly everything on the planet.7
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How a "serving size" of salad dressing per the label is really not very much, and my typical serving has a LOT of calories! It's hard adjusting to using less. "Hmmmmnnn....do I want less cheese or less dressing - can't have both!"
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