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.

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

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 🥰

Exercised: Yes
Calories: Yes
Tracked: Yes

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)

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 :-)

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: 1

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 **

Nov 4

✅✅✅

@jamcnewman great post! I too love snaccident!!

I definitely pre-track before any events or even for days I know I’m going to want more treats. I find it helpful even on days I go over because now when I go ‘over’ it means I’ve eaten maintenance and not actually more than I’ll burn in a day.

✅ exercise - Sarah Beth yoga neck & hips 30 mins followed by 20 mins of red light therapy & meditation 🙃
✅ calories
✅ tracked

November 4

✅ Exercise - walking
✅ Calories
✅ Tracked

0 Pass Days Used

Yes x 3

November 4
✅✅✅
Today's exercise was a strength routine (3 sets of dumbbell bench press, cable lat pull-down, cable tricep extension, dumbbell wrist curl)

I copy the same meals like others have mentioned. I do best when I prelog and stick to that plan. On days where I know something different may come up I try my best to anticipate what that may be and fit it 8n ahead of time. I also keep those moments to a minimum by having my own food at work, or eat before going somewhere, anything I can do to avoid feeling I am eating a mystery macro meal only to get surprised when I log it. After a good while of tracking it becomes easier to find options that you can be reasonably sure will fit your needs.

Yes x 3.