published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts.
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BLC 39~ GO Navy Ninjaz
One of the problems I have with the Spark nutrition tracker is tracing the percentage of vitamins and minerals. Trying to keep track of calcium was frustrating. If I put one cup of milk in the tracker, I get 25%. Now if I change the amount of milk I drink to half a cup, the percent is also cut in half. This becomes so inaccurate that it’s absolutely pointless to track vitamins and minerals. Granted, calories are more importantly track, but what is the point of tracking vitamins and minerals at all?
I fought tracking when I first started and I'd track the good food choices and act like the binges and emotional eating didn't happen. It didn't take long to realize I was only lying to myself and getting in my own way of reaching my goals, and that realization has kept me focused on tracking everything.
Thank you! I have problems with tracking that weren’t addressed.
Thanks for the information.
Tracking is absolutely key for me in weight loss, BUT I can't get into macro-nutrients because my detail-oriented-self gets uptight with worry that I'm not getting enough or getting too much of what I need. It takes the joy out of eating. So I count points with WW. We each need to do what works for us individually.
Tracking my food makes crystal clear the areas I need to improve upon.
Years ago I worked with a nutritionist and tracked on a piece of paper and one thing really stuck with me....how full I felt 20 minutes after finishing. Got me to moderate how much I ate because I remembered that feeling of fullness.
I also recommend tracking one's eating. I have been doing this for almost two years now, and without going on a diet or putting anything 'off limits' I've been able to lose at least 10 kg.
I literally weigh everything I eat. Small electronic scales are cheap and are not out of place on the dining room table.
I didn't use any apps: I find they don't work well with me. But with a spreadsheet to do the calculations and Google to help me find the kilojoules per 100 g it's the work of a few minutes to tot up the kilojoules for the day.
Oh, and the daily energy allowance numbers scientists have calculated are correct: if I eat more than my 10 000 kJ per day, I do not lose weight. If I keep it below 8000 kJ per day, I easily lose.
Some really good suggestions. I'm one who really have a hard time with track my meals it's my least favorite part is taking time to track. What has been working for me is to plan a head track it then that way I know hours ahead of what I'm having to eat
I’ve just planned for 21 days more or less and find if I start with breakfast as it’s a given, then dinnner because it’s my “event” of the day, the fit lunch in with what’s left calorie wise I still have room for the odd snack too. All in my 1200 cals and with a reasonable 50/30/20 balance, with food I like to eat.
Tracking keeps me mindful. It's amazing that what I 'thought' were appropriate amounts of food actually weren't! It also lets me review which meals/foods provided me with more or less energy. I gained 12 lbs over 6months because I stopped tracking, stopped being mindful. Back to tracking for me...
I think tracking is THE key to success. The SparkPeople trackers allow you to simply track calories, protein, fat, carbs and a host of nutrients with minimum effort and you can compare food types to weight loss or perish the thought weight gain.
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