The most common excuse I hear, and probably the lamest is, “I don’t have time to log my food.” I get frustrated with this excuse more than any other. I am willing to help just about anyone, but when they refuse to log their food, that’s the moment I realize I am wasting my time and they’re never going to achieve results.
The excuse is so flimsy, especially when the person has time to work out regularly. While I don’t recommend it, you don’t have to exercise to lose weight. What you must do is create a caloric deficit, and the only way you can do this with certainty is to log your food. The truth is that this person doesn’t want to examine their food choices or restrict their eating. When that’s the case, losing weight isn’t the priority; the instant gratification of eating and drinking whatever they want is the priority. If they’re going to willingly fly blind, then I don’t want to be onboard. I grab my parachute and exit the aircraft like I was taught at Fort Benning.
They have time to log your food; it’s just not important to them. Everyone has the same 24 –hours a day and we make time for our priorities. The MyFitnessPal app makes logging your food quick and easy, especially if you tend to eat the same foods each day, which most people do. It takes me less than 5-minutes a day to log all my food.
These people need to stop making excuses and start making progress. Download the MyFitnessPal app, create your profile, set your goals, and start to log your food. The MyFitnessPal app makes creating a caloric deficit easier than ever. You can sign up using your Facebook account or an email account. It will ask you your goal; lose weight, maintain weight, or gain weight. You will enter your level of activity based on your occupation, not your exercise program. You enter your height, weight, and sex. The app will ask you your target body weight and timeline for achieving it. It will also ask you your weekly weight loss goals; options vary between a ½ pound and 2 pounds a week. I recommend one pound a week. You should never attempt to lose more than 1% of your bodyweight per week.
What gets measured gets managed, simply means that examining an activity forces us to pay more attention to it. The simple act of measuring and recording forces us to make more thoughtful choices and decisions. Budget experts have found that logging daily expenses can help people cut their expenses by making them more mindful of how they spend their money. The same is true with logging your food. You must log every calorie you eat. Log them before you eat them, if you want to use the MyFitnessPal to plan your meals for the day. A 2009 weight loss study found that participants who were asked to log their food naturally began to identify patterns, which made them want to do a better job of planning their meals ahead of time. This in turn led to healthier food choices. The group that kept the food log lost twice as much weight as the other study participants that didn’t. MyFitnessPal released an astonishing statistic that 88% of people who logged their food for seven days lost weight. The more you track, the greater your likelihood of reaching your goals. Most people underestimate the amount of calories they eat each day, and overestimate the amount of calories they burn during exercise.
5 Things You Should Know About Food Tracking:
- The more you track, the more likely you are to reach your goals.
- Tracking gets easier the more you do it.
- It’s always better to track something versus nothing at all.
- You can start building the habit of tracking by logging one meal at a time.
- If you can’t find an exact match for what you want to track, just pick something similar.
There are lots of videos and articles to get you started using MyFitnessPal, here are just a few:
1) Your Go-To Guide for MyFitnessPal by Glennis Coursey
2) 10 Insider Tips to Using MyFitnessPal Newbies by MYFITNESSPAL
3) Introduction to MyFitnessPal Video (2012) by MYFITNESSPAL
4) MyFitnessPal – How To Setup And Use It by Experience Serenity
5) IIFYM – How To Set Up MyFitnessPal by Jacked Fitness
6) How to use MyFitnessPal on your phone Video (2015) by FoodAndFitnessOnline
I hope you have found these suggestions helpful. Best wishes and best health!
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