Tracking your food and the calories you are taking in can help you lose weight faster! The better you track what you are eating and how much you eat, the closer you get to achieving your weight-loss goals.
There are several methods you can use to track your food. You can use the old-fashioned pen & pencil method by getting a journal and writing down what you are eating, or you can get an app to record your meals. There are many different apps you can use to track your food. Use the one you feel is best for you. If you have a FitBit watch, an Apple watch, or even your phone, you should have a place where you can track food and physical activity.
Benefits of Tracking Food
· Increases awareness of the foods you are eating as well as the beverages you are drinking
· Helps you track your overall calories for the day
· Increases your awareness about portion sizing, especially when you are measuring food
· Helps you learn which foods are high in calories from fat and sugar and how much to limit or avoid
· Helps you make better choices when you are eating high-calorie foods
· Reveals hidden calories you may eat or drink without realizing or thinking about it
· Encourages you to eat higher-quality foods and have a more balanced diet
If you are new to tracking or have not done it in a while, then check out tips on tracking your food. Take one week and practice tracking your food to see how it works for you.
Tips on Tracking Your Food
Day 1: Track 1 full day of eating. Don’t worry about what you are eating; track everything you eat and drink for the day. Try to figure out where your calories are coming from and you’re eating patterns in a single day.
Day 2: If you work, track only the calories you are eating at work. Don’t worry about what you eat at home or at work. Most eating patterns can change between the days you work and the days you don’t work. Tracking one working day and one non-working day can help you get an idea of how you eat at work and home.
Days 3 and 4: Track only one meal at a time. One day, track your breakfast, and the next day, track your lunch or dinner to help you get used to recording without being overwhelmed. Be sure to save the meals you eat regularly, so you don’t have to keep putting the same meals in every day. So, if you know you eat oatmeal with blueberries every morning, then save that breakfast meal, and the next day you can copy and paste. You will soon become more familiar with and start memorizing how many calories are in your meals.
Days 5-7: Start tracking all your meals and including your drinks. Drinks are considered a source of hidden calories. Be sure to measure how much sugar, milk, or cream you add to your coffee or tea. Also, measure the ounces in your glasses at home to confirm how many calories you’ve been drinking. When out at restaurants and coffee shops, look at the menus to see how many calories are in the food or drinks.
Weekends, Vacations, and Non-Workdays: Track just weekends, vacation days, and non-workdays. When our routines change, our eating patterns tend to change. Pay close attention on your weekends, days you don’t work, or on vacation to help keep you on track with your healthy eating goals.
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