What do I need to get started?
You need a food weighing scale and you can download MyFitnessPal app for free. Type in your current weight and begin to log in what you eat and drinks as accurate as possible. Try to be honest with your intake because it will make it easier for you to adhere to the subsequent deficit or surplus in calories to reach your goal.
Below is an example of my breakfast on MyFitnessPal. If you have a meal that doesn’t change you can press Quick tools which will allow you to save the total meal so that you don’t have to retype each item each day. I myself have almost the same breakfast everyday, apart from a change in the vegetables or the occasional porridge when I’m closer to menstruation.
Why track our food and drink intake?
Tracking and measuring our food are methods which oppose our basic human tendencies to fool ourselves and gives us data that we need for rapid success. Tracking and measuring does not have to be used for the long term, once the portions of your meals have been repeated over a period of weeks or months, you can then begin to eyeball portion sizes.
Track for 7 days, Divide the number of calories for the total week by 7. A fluctuation in weight is indicative to finding your maintenance calories. For example If average weekly calories increased your weight then decrease the calories by 100-200 and and visa versa if your weight went down.
Is tracking your food the Be-all and End-all of healthy nutrition?
No, it is very important to work with your nutrition habits to coincide with tracking. Having healthy behaviours and habits towards food is as important. Food quality is important to regard, aim for 90% of your food intake to be wholesome, unprocessed and high in micronutrients.
Once you have your 7 days of food diary recorded, then you can move on to a plan of action depending on whether you want to lose fat or gain muscle. The next steps will be discussed in the subsequent article.