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.htm
Aiming for Perfection
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 🥰

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.

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/measurements

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.😋

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.

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

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)
💧-💧-💧-💧-5-8-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-26-27-28-29-30-31

March 4
Exercise: 45 minutes - Body FX Figure 8 - Core Cardio Burn
Calories: Yes
Tracked: Yes

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.

March 4
yes, yes and yes.

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.

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!

Great opener @jamcnewman

StayFITTer 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.