Make your calories count

When it comes to tracking calories a lot of people feel uncomfortable with the thought of it. We get this stereotype of some crazy fitness fanatic who’s weighing out their turkey slices during Christmas dinner but I am here to tell you that doesn’t have to be you. Tracking calories can be a healthy habit if you approach it with the right mentality. In a recent study from Duke University, they found that individuals who mindfully tracked what they eat lost on average 6 lbs in 3 months. This is without any form of structured training alongside it. This shows tracking calories is a vital component when changing the body.

When should you track your calories:

For me, I recommend you start tracking calories when you aren’t making the progress you want. If you’ve been dieting for a month and you haven’t seen any changes in the scale or your appearance it’s time to start tracking. Sometimes you need to understand how much is going into your body. This always helps track other factors such as energy levels and recovery as you get a broader look at the amount of protein, carbohydrates, and fats you are having about your goal.

Don’t take it too seriously:

I know this sounds like opposing advice but don’t take it too seriously if you want a little freedom. What I mean by this is life happens, celebration meals happen sh*t days happen and sometimes you go a little bit off plan which is okay but as long as it’s going in the right direction you’re making progress. This more relaxed approach to dieting will help you stick to the diet and still get the results you want.

The two things you need to start:

1. Your macros and calories

If you don’t already know how to do this follow this link right here and take a look at how to figure out how many calories you need for maintenance and what macronutrients you need.

2. A way to track your intake

My number one recommendation is to use the app MyFitnessPal, it is a great free app that allows you to set nutritional goals for yourself. This app includes barcode scanners and a large library of different foods and brands to search from.

Once you check off these two things we are good to go and trust me when I say if you do it correctly you will see results, this combined with a good training program will make you unstoppable.

Three things to keep in mind when tracking:

1. Make sure to get as accurate as possible with the amount of calories and macros you need daily.

2. It’s okay to have meals off plan from time to time it will help you stay more consistent in the long run and help you not binge.

3. Have a clear goal in mind for your eating habits.

If you follow these three things you will be set to achieve whichever nutritional goal you want and this can work for gaining and losing weight. Remember consistency is key.

Thanks for reading this article you are one step closer to being an official gym goer, if you think this article helps someone else it never hurts to share.

1. Michele L Patel, Christina M Hopkins, Taylor L Brooks, Gary G Bennett. Comparing Self-Monitoring Strategies for Weight Loss in a Smartphone App: Randomized Controlled Trial. JMIR mHealth and uHealth, 2019; 7 (2): e12209 DOI: 10.2196/12209