We spend a lot of time talking about the importance of nutrition and tracking your food. Point blank, you need to focus on nutrition and tracking your food if you want to see the results you’re looking for. However, the idea of tracking your food can be daunting and downright confusing without proper context or guidance. It’s actually far simpler than you think, and today we will dive into what it actually looks like.
Step 1: define how much food you should be eating. You can google. “Macro Calculator” and through a series of inputs such as height, activity level, etc, you’ll be given a recommendation. DISCLAIMER, this is a good starting point but not 100% accurate, for something more accurate look at getting an InBody scan done (we have one at 286 Performance and it takes about 2min).
Step 2: With your numbers in hand, download the app, “My Fitness Pal” and under the goals section, update your calories and macro % goals (updating the % will adjust the grams of each macronutrient you should eat). This method will get you really close, if you upgrade to premium, you will be able to adjust the actually amount of each macro instead of the %.
Step 3: This where the magic happens. Weight and measure your food, and put the results into My Fitness Pal. When people hear that they need to weight out and measure their food, they start squirming. The idea is daunting and seems challenging, but it’s really not. Head to Amazon and pick up a food scale for about $12. Don’t want to spend the $12, use the measuring cups you have at home! When you go to eat a meal, as you put things on your plate, weigh out how much you’re putting on your plate, or measure it out in a measuring cup. Add it to your plate, then enter it into My Fitness Pal. If you go through your day doing this, you will be able to track and see how much of each macro you’ve consumed during the day! No more guessing, just pure facts!
You may be asking yourself; can I go out to eat or enjoy meals with family and friends like this? The answer… Yes! When you go out to eat, you can search for that meal and find the identical macros (if at a chain restaurant) or something that is a close equivalent! Additionally, by spending time tracking your food, you’ll have a better gauge of the amount of food your eating, so if you have a meal with friends and family, you’ll know what the right portion of everything should be!
Lastly, as you track your food, always go for the highest quality you can. If you can’t get the high-quality version, that’s ok! You’ll still do great with the lower quality option if you track it!
With everything laid out, there’s no reason you can’t track your food and reach your goals. If you are having accountability issues with this, then reach out to us and we will help get you on track! You can schedule a conversation here: