November 4
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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?
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Replies
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Hi everyone – Julie here today to talk about 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 am going to focus on the general aspects of food tracking -- whether you use a paper journal, MFP, another app, or a spreadsheet system to log your intake. Many track their water, sleep, steps, emotions, macros (e.g., fat, protein, carbohydrates, etc.) and micros (e.g., minerals, salt, etc.) -- but those won't be the focus today.
This recent study undertaken by Duke University researchers used My Fitness Pal (MFP) and the summary of results is worth the quick read:
https://www.sciencedaily.com/releases/2019/02/190228154839.htm• 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 – which is why the DAILY aspect of UAC is key.
Aiming for Perfection
Finding the “perfect match” to our item is a bit of a futile effort on a platform like MFP, where anyone can upload nutritional information to use on their own tracker. I’ve started cross checking nutritional information with packaging, and I could have a full time job just sending “reports” to correct errors -- some of which are not by human intention; the nutrition of packaged items changes over time. Do your best and go with what your gut tells you (or do a quick google search to confirm it is close to the mark). Research has shown that it is more important to track something than to have an exact match for what we have eaten. Learning the discipline of tracking, keeping mindful, and holding yourself accountable to tracking and logging is critical to success.
Pre-Tracking
Most of us find it harder to log when we have overeaten or made (what we know to be) poor choices. But this is when it is most important to log – and where much of the learning can come from. Tracking is a habit that benefits us over time. It does get easier the more you do it. It also takes some time to master before it becomes more of a habit.
Pre-tracking is a great habit to try out. We have SO much collective expertise in this group, and I hope some of you will chime in today with your top tips? I’ve learned the following from others in my first few months here:
1. I now do as much pre-tracking as I can for events or special meals coming up. It helps me see what is already “committed” and to make good choices for my other calories and macros. I may even decide that I want to have half the serving and box the other for the freezer or another time. Or I may forgo a choice altogether if I know that, for me, at this time, it just isn’t worth it. There is nothing worse than finding out after you have enjoyed a meal that you’ve got to use an unplanned pass day. If I had known….
2. When I feel a ‘snaccident’ coming on, I log it into tomorrow’s tracker. I have then made the commitment to myself that I can have it – but I need to wait. More often than not, I no longer long for that bag of chippies once I’ve waited it out. And if I do– I’ve made space in my day to have it.
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 the primary keys to success and does take time and practice.
Julie 🥰10 -
Excellent post Julie! Personally, I eat a lot of the same things for bkfst, lunch and my afternoon snack. So I can "copy meal" to today between a cpl different bkfsts, and perhaps 3 or 4 different lunches and the snacks. So it's as simple as copying the meal to another day. Hubby does most of the cooking at our house (since he's retired), so I will often ask him what's for dinner tomorrow sometime during the evening so that I can plan around those calories! He's also learned not to throw away any packaging until I can scan the wrapper/box for the calories!
(He's a keeper!!)
Having dinner leftovers for lunch the next day is easy too, just by using "copy to tomorrow" and then moving the meal from dinner to lunch and deleting anything that I'm NOT eating. I can do all of this 'playing around with my food' BEFORE I eat it and see if I'm going to stay under for the day! I enjoy the aspect of pre-logging because then I can look at the app on my phone and say "what am I eating for lunch today?!" instead of standing in front of an open fridge and trying to decide!!!
And I also log 'snaccidents' into the diary for TOMORROW so that I can still stay under goal, and yet have whatever it is that I'm craving. Added bonus: it gives me something to 'look forward to'.8 -
@jamcnewman
"snaccident" I love it!4 -
Date: November 4th
Exercised?: Yes. Aerobic, strength, and continuing my push-up challenge. Slightly disappointed in myself though, as I know I could’ve done more. Getting out of bed is hard right now.
Calories?: Yes. Keeping under my budget is getting easier again. Thanks methylphenidate!
Tracked?: Yes.
(Pass days used: 1/3)8 -
Exercised: Yes
Calories: Yes
Tracked: Yes
7 -
4th Nov 2021
Timely topic for me @jamcnewman and great post!!! This month for me is all about honestly tracking my grazing calories. Now there are many times I pick at food and guesstimate it or dnt track it cos I rationalise the behaviour by telling myself that I dnt count my exercise calories or I hve calories left over so it shld be fine. Last night I cut a piece of my fave cake for hubby and i as a treat. I measured out my 100g with a side of low fat ice cream but found myself mindlessly picking at the whole cake! It wasn't a great deal of picking but wen i reflect on wat I was doing and thinking at the time, I was basically cheating as i didnt weigh as I knew it wld put me over my calories. Pretty sneaky right! Ha ha! So yesterday will be a big fat pass for me. The good news is I will learn from this experience.. I hve learnt my will power is at its lowest at night time so I am going to measure out my 100g this morning and hve hubby come with me to grab it from the fridge so I dnt pick at his or the rest of the cake while prepping it. I hve also learnt cake and lasagne are the 2 foods that i hve no self control over.. I just cant help but pick at it! Sounds crazy I know but if I want to hve my cake and eat it too I need to ensure I am putting strategies in place were I dnt fail. Picking at a cake while prepping it is such a waste of a pass!!! Xox7 -
_JeffreyD_ wrote: »@jamcnewman
"snaccident" I love it!
Lol me too! Xo2 -
donna25trinity wrote: »4th Nov 2021
Timely topic for me @jamcnewman and great post!!! This month for me is all about honestly tracking my grazing calories. Now there are many times I pick at food and guesstimate it or dnt track it cos I rationalise the behaviour by telling myself that I dnt count my exercise calories or I hve calories left over so it shld be fine. Last night I cut a piece of my fave cake for hubby and i as a treat. I measured out my 100g with a side of low fat ice cream but found myself mindlessly picking at the whole cake! It wasn't a great deal of picking but wen i reflect on wat I was doing and thinking at the time, I was basically cheating as i didnt weigh as I knew it wld put me over my calories. Pretty sneaky right! Ha ha! So yesterday will be a big fat pass for me. The good news is I will learn from this experience.. I hve learnt my will power is at its lowest at night time so I am going to measure out my 100g this morning and hve hubby come with me to grab it from the fridge so I dnt pick at his or the rest of the cake while prepping it. I hve also learnt cake and lasagne are the 2 foods that i hve no self control over.. I just cant help but pick at it! Sounds crazy I know but if I want to hve my cake and eat it too I need to ensure I am putting strategies in place were I dnt fail. Picking at a cake while prepping it is such a waste of a pass!!! Xox
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Thursday Nov 4
I was so annoyed with myself that I couldn't post before going to bed. I am a yes for calories and tracking:
Calories under: YES
Tracked all: YES
but
after working a long long day I jumped into a shower, only to then realise as I slomped onto the lounge that I hadn't managed to fit in 30 minutes exercise.. by which time it was dark and raining and I was already showered. So no exercise, which is a stupid way to have to declare a pass day.
I also like the initial post - entering ahead the dinner I know I will consume definitely helps curtail any sneaky snacks or at least change them to carrot sticks or a banana.
(an annoyed 1/3 pass days used due to above exercise issue)7 -
Thursday Nov 4
I was so annoyed with myself that I couldn't post before going to bed. I am a yes for calories and tracking:
Calories under: YES
Tracked all: YES
but
after working a long long day I jumped into a shower, only to then realise as I slomped onto the lounge that I hadn't managed to fit in 30 minutes exercise.. by which time it was dark and raining and I was already showered. So no exercise, which is a stupid way to have to declare a pass day.
I also like the initial post - entering ahead the dinner I know I will consume definitely helps curtail any sneaky snacks or at least change them to carrot sticks or a banana.
(an annoyed 1/3 pass days used due to above exercise issue)
Not sure if my tip is useful but there are some great workout videos on youtube. If its to rubbishy to get out I sometumes do a burn in my living room :-) I can join in a class, trip over my feel and no one will laugh lol5 -
Nov 4
Exercise - yes, 2x dog walk + 1hr zwiift
Tracked - Yes
Calories - Yes.
Pass days - 0
I went over my calories via a mcflurry so I did a zwift session to burn it off straight away :-)
6 -
✅ - Exercise 20+ Minutes: 93 minutes, aerobics/walking/circuits
✅ - Calories within budget
✅ - Tracked everything
3️⃣ Pass Days left
After six and a half years, tracking is second nature. I have most of my recipes recorded and, occasionally copy a whole week ahead, as I tend to eat similar things each week.9 -
donna25trinity wrote: »4th Nov 2021
Timely topic for me @jamcnewman and great post!!! This month for me is all about honestly tracking my grazing calories. Now there are many times I pick at food and guesstimate it or dnt track it cos I rationalise the behaviour by telling myself that I dnt count my exercise calories or I hve calories left over so it shld be fine. Last night I cut a piece of my fave cake for hubby and i as a treat. I measured out my 100g with a side of low fat ice cream but found myself mindlessly picking at the whole cake! It wasn't a great deal of picking but wen i reflect on wat I was doing and thinking at the time, I was basically cheating as i didnt weigh as I knew it wld put me over my calories. Pretty sneaky right! Ha ha! So yesterday will be a big fat pass for me. The good news is I will learn from this experience.. I hve learnt my will power is at its lowest at night time so I am going to measure out my 100g this morning and hve hubby come with me to grab it from the fridge so I dnt pick at his or the rest of the cake while prepping it. I hve also learnt cake and lasagne are the 2 foods that i hve no self control over.. I just cant help but pick at it! Sounds crazy I know but if I want to hve my cake and eat it too I need to ensure I am putting strategies in place were I dnt fail. Picking at a cake while prepping it is such a waste of a pass!!! Xox
Oh, you are not alone Donna — I should have been named Garfield. 😻 (Bet your favourite cake is delicious too.)
Grazing is a big challenge for many of us, and I know you have had a variety of strategies to address it (I liked the idea of the grazing container 💡). Pre-measuring and knowing it is waiting for you sounds like a great approach!
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✅✅✅
Going to have to come back and read the opening post later, going to settle in and watch a movie over Google Duo with my daughter tonight. Heading upstairs to do so -- in order to put some distance between myself and the kitchen. I feel like nibbling but I'm "closing" my kitchen instead.7 -
Pass day. I was oddly hungry tonight, and the Nutella got me. I did not get my egg whites in today so my protein was a little low and I think that snuck up on me. Was still within maintain numbers though so not a disaster.
Pass days used: 18 -
Exercise: 60 minutes walking on treadmill, 30 minutes of weights (My Peak Challenge)
Tracked and stayed in calories.9 -
Week 1 11/4
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? 👍🏻
Used #1 pass
Left 2 passes
~~~~~~~~
November goals
- Miracle Morning daily. **
- yoga and strength training at least 3x weekly (Strength training WILL happen this month) **
- TRY having ZERO pass days (It’s NOT GOING to happen this month)
- No LNS daily, ONLY fruits **
- Daily journaling **5 -
✅✅✅ and the kitchen is closed.
1/37 -
Nov 4
✅✅✅5 -
I checked out the article good advice one we always talk about here accountability and it is sound advice.
Minimal exercise but I did get 12,847 steps in for the day along with tracking.6
