When you’re trying to change your eating habits for whatever reason; losing weight, gaining weight, increasing performance.. The first thing you always have to do is analyze your current situation. Making changes without actually knowing what you’re doing now is basically shooting in the dark.

There’s many reasons why everybody should track their dietary habits every now and then but let me focus on some of the most important ones

– Objective look: Even if you think you have a pretty good idea of what you’re taking in on a daily basis, clinical experience has shown that most clients forget about 20-30% of their daily intake. That is often just overlooked drinks or snacks, orcomfortably forgotten on purpose. But yeah, they do matter.

– Energy balance: Energy in vs Energy out might be one of the most important variables when trying to adjust weight in an effective manner. Tracking your food in MFP will give you a daily target and score on the amount of energy (kcals) that you should be ingesting.

– Macro Preference: Macro nutrients are the foods we eat in big quantities; Fats, Carbohydrates and Proteins. For each, there are guidelines for how many we should eat based on our gender, age, weight and activity level. MFP gives you a pie chart that shows you in what kind of quantities you eat your macro’s. Changing these often makes a huge difference in weight gain/loss

– Warnings: MFP recognizes sugar, cholesterol and saturated fat content that you might not be aware of. If you choose foods with a high amount of these, the app will give you a signal. This way you will start to recognize foods with high amounts of stuff-you-don’t-want and you’ll be able to make sure you don’t go overboard on them

This is what to do:

Download the App (it’s free!!) and start tracking your meals from tomorrow. Be strict, and make sure you keep it up for at least 2 weeks. This will give you a decent insight on your habits.
Take a look at the amount of calories you should be eating, what your macro preferences are and which foods carry warning signs with them.
From there, start adjusting the variables and track again.

Happy Tracking,

 

Mark

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