Why Tracking Food Is Good For Weight Loss

Lose weight with food tracking

Weight loss works best with food tracking apps you can use anytime, anywhere. Food tracking means keeping a record of all your food, meals and beverages, too. At first, it might seem to be a lot of work logging what you eat. But it’s worth it. And food tracking isn’t something  you will need to do forever.  You just need to do it until you have learned two things:

  • Firstly, you need to learn what macronutrients are in the foods you eat
  • Secondly, you need to learn which combination of foods make you feel  energised and support your fitness goals.

Studies show that people who keep a food diary lose twice as much weight as those who don’t.

Here are 7 more reasons why you should keep a food diary:

1. Food tracking creates awareness

A piece of cake here, a bottle of soda there and a small snack in between:  it’s sometimes hard to eat healthy on a busy schedule.  At the end of the day, there’s usually not much time to reflect on all the food you ate throughout the day.  But if you take the time to do it once, you’ll soon realise that you probably consumed way more calories than you wanted to. A food diary can help you gain more awareness of your own eating habits.

2. Keeping a food diary makes you more accountable

If you want to lose weight, a food tracking app is the right choice for you:  if you consistently keep track of everything, you might think twice next time before putting certain foods into your mouth.  Try it; you will be surprised how your conscience helps you out when it comes to food tracking.

3. You learn more about your eating habits

Do you think your diet is 100% healthy? Are you eating enough fresh fruit and vegetables? And do pay attention to a balanced macronutrient ratio?
If you write down everything you eat during the day, you will quickly get a sense of what your diet is really made of:   MyfitnessPal shows you, among other things, how much protein, carbohydrates and fat you are consuming. This information can help you change your diet to reach your goal.

4. Food tracking leads to “aha moments”

On the days when you track your food, you will experience numerous “aha moments”: before you started writing things down, maybe you weren’t aware of how many carbohydrates or how much fat you were eating per day.

If you want to lose 1lb of fat, you need to burn 3500 calories.  You wont do that with exercise alone, so it’s a good idea to know that you haven’t eaten too many ansd the only way to be sure is to track food.

5. You learn how many calories you should eat per day

Do you know how many calories you should be eating per day? An app takes the guessing out of the equation: it can calculates how many calories you need depending on your goal. If you want to lose weight, all you have to do is look at your food diary to find out where you can cut out the most calories with the least effort. Food tracking can also help you if you are looking to gain healthy weight: maybe you never stopped and asked yourself if you were eating enough calories.

6. A food diary shows your progress

The longer you track with your app, the more information you will have at your disposal. You can look at the entries for the last few days and weeks and see what is working well (and what isn’t). Have you lost a few kilos, perhaps? Keep track of the progress you make – it will help you stick with your healthy diet and reach your goal!

7. You feel fitter and full of energy

You will see – once you get a sense of which foods are healthy and good for you, you will feel better and above all fitter. And who wouldn’t like to have more energy through the day?

Track Food

Lots of studies have shown that people who actually keep track of what they eat on paper, in an app, or in some other record, have better success at losing weight.

Tracking will make sure that you do not overeat and that you do not under eat.

And you will learn about where your calories come from.  You will learn about macronutrients (protein, carbs and fats) and how they work in your body.  It’s also a good idea to add accountability where ever you can . Put a menu up on the fridge of the food you are going to eat.  It might sound silly, but these little things will help you.

NOTE:  Starving yourself will slow your metabolism down and the body will do everything it can to hold on to fat.

15 Benefits of Drinking Water

Keeping hydrated is crucial for health and well-being, but many people do not consume enough fluids each day.  Around 60 percent of the body is made up of water, and around 71 percent of the planet’s surface is covered by water.

Perhaps it is the ubiquitous nature of water that means drinking enough each day is not at the top of many people’s lists of priorities.

Fast facts on drinking water

  • Adult humans are 60 percent water, and our blood is 90 percent water.
  • There is no universally agreed quantity of water that must be consumed daily.
  • Water is essential for the kidneys and other bodily functions.
  • When dehydrated, the skin can become more vulnerable to skin disorders and wrinkling.
  • Drinking water instead of soda can help with weight loss.

Fifteen benefits of drinking water

 

1. It lubricates the joints

Cartilage, found in joints and the disks of the spine, contains around 80 percent water. Long-term dehydration can reduce the joints’ shock-absorbing ability, leading to joint pain.

2. It forms saliva and mucus

Saliva helps us digest our food and keeps the mouth, nose, and eyes moist. This prevents friction and damage. Drinking water also keeps the mouth clean. Consumed instead of sweetened beverages, it can also reduce tooth decay.

3. It delivers oxygen throughout the body

Blood is more than 90 percent water, and blood carries oxygen to different parts of the body.

4. It boosts skin health and beauty

With dehydration, the skin can become more vulnerable to skin disorders and premature wrinkling.

5. It cushions the brain, spinal cord, and other sensitive tissues

Dehydration can affect brain structure and function. It is also involved in the production of hormones and neurotransmitters. Prolonged dehydration can lead to problems with thinking and reasoning.

6. It regulates body temperature

Water that is stored in the middle layers of the skin comes to the skin’s surface as sweat when the body heats up. As it evaporates, it cools the body. In sport.

Some scientists have suggested that when there is too little water in the body, heat storage increases and the individual is less able to tolerate heat strain.

Having a lot of water in the body may reduce physical strain if heat stress occurs during exercise. However, more research is needed into these effects.

7, The digestive system depends on it

The bowel needs water to work properly. Dehydration can lead to digestive problems, constipation, and an overly acidic stomach. This increases the risk of heartburn and stomach ulcers.

8. It flushes body waste

Water is needed in the processes of sweating and removal of urine and feces.

9. It helps maintain blood pressure

A lack of water can cause blood to become thicker, increasing blood pressure.

10. The airways need it

When dehydrated, airways are restricted by the body in an effort to minimize water loss. This can make asthma and allergies worse.

11. It makes minerals and nutrients accessible

These dissolve in water, which makes it possible for them to reach different parts of the body.

12. It prevents kidney damage

The kidneys regulate fluid in the body. Insufficient water can lead to kidney stones and other problems.

13. It boosts performance during exercise

Dehydration during exercise may hinder performance.

Some scientists have proposed that consuming more water might enhance performance during strenuous activity.  More research is needed to confirm this, but one review found that dehydration reduces performance in activities lasting longer than 30 minutes.

14. Weight loss

Water may also help with weight loss, if it is consumed instead of sweetened juices and sodas. “Preloading” with water before meals can help prevent overeating by creating a sense of fullness.

15. It reduces the chance of a hangover

When partying, unsweetened soda water with ice and lemon alternated with alcoholic drinks can help prevent overconsumption of alcohol.

 

The Benefits Of Drinking Lots Of Water

Water is the most important nutrient in your diet. Nothing else comes close. Got your attention?

Your kidneys get very lazy on the job when you’re dehydrtared and your kidneys give most of its unfinished work to your liver.   One of your liver’s primary functions is to help your body burn stored fat for energy.   Your liver can’t burn fat effectively if has to do the kidney’s job as well. 

How To Adopt This Mantra

Let’s look at how to implement a strategy that allows you to adopt this mantra with the least amount of stress to the fact that you are making lifestyle changes.  Remember these two things:

  1. You want to be the best version of you.  You are not currently happy with how you look/feel and you want that to change.  That means changing your current lifestyle habits.
  2. You will need  to go all in on this project if you really want this to work and you need to get used to being comfortable with being uncomfortable

Use these 3 questions to help you adopt this mantra

1.  How can you make this habit personal?

Choose how much water you would like to start consuming with each meal and thus daily. If you’re not used to drinking fresh mineral water, then start with a small amount each meal, like 100ml. If you’re used to drinking fresh water, then focus on increasing your consistency or slightly increase you normal intake.

2.  How can you make this habit easy?

The first step is to scale the habit to something you are 90-100% confident you can do for 6 days of the week. Have one day off per week from completing the habit.
TIP: Get a nice bottle to store water in and have it with you all the time, to keep reminding you to increase your water intake.

3.  What can you piggyback off?

It’s likely the existing trigger to eat something will be the cue for this habit. It could also be linked to meal preparation if you like to bulk cook for days ahead. You can also prep your water for each meal then too. Just pick a pre-existing habit to use as your reminder. If you are not eating regular meals yet, use another trigger like when you drink coffee or tea.

If you don’t have any kind of established food routine to piggyback off, then SET MULTIPLE ALARMS to remind you to drink until this habit becomes established.

So I advise you to get a water bottle and carry it with you all the time.  Have another one at work and leave it on your desk. Drink water before EVERY meal. Don’t leave this to chance.  Make it happen. Have a drink of water right NOW, if you have some available. If not, go and get some!! I need you to trust in that, what I tell you WILL work. 

Don’t Hit Snooze

Clip 1

I know, I know, you must be thinking Youre NOT a morning person. You’ve never been able to rise early, you ‘value’ your  sleep, and you think you feel better with more of it even though, nowadays, there’s no question, you simply don’t get enough of it, (thanks to a full-time job, daily workouts and trying to balance a social life and family.)

But no matter how late you stay out or stay up, snooze shouldn’t t be a  part of your daily routine..

Why? Thats a valid question. Well, for a start, there’s scientific research that says that a snooze isn’t actually good for you. It disrupts your sleep rhythm, and studies have shown that those who use snooze more regularly feel groggier. But for me, it not the scientific reasoning that’s kept me to one alarm. It’s been about the behaviour that snooze is reinforcing.

This might sound daft, but what you are doing to the brain by hitting snooze is, telling yourself that it’s OK NOT to follow through with the things you intended to do today: right at the start of the day.

The more time you have to prepare for the day the less stress you will feel and that will help your daily amount of will power.

It’s more of the principle behind snoozing (or not, in my case). I firmly believe that how you wake up sets the tone for the day. Is it long, and drawn out and dreaded? Or does the sound of your alarm actually signal the start of a new, positive day?

I don’t know about you, but I’d rather just get-up and get-at-’em, while staying excited about what’s ahead.

Clip 2

Here’s why avoiding snooze will work for you

 

  1. It’s about quality.

Not hitting snooze reminds you what you want to prioritise–quality vs. quantity. You want to stay deeply in sleep until the last possible second. Snoozing only compromises that because the second you give in to that temptation to sleep just five more minutes, you won’t be in a healthy sleep for those moments. You’ll feel agitated during that time and afterwards, sleepier than if you didn’t hit snooze. Try going to sleep just five minutes earlier instead.

  1. It forces you to plan.

You go to bed knowing exactly when you need to get up–down to the minute. Some days that 6:17 a.m. Other days that might be 7:05 a.m. Whatever the time, you will be forced to take a few minutes every evening and plan. When does my dog have to go out? What am I eating? How long will it take to prepare?

The better your plan the night before, the more sleep you will get. ‘If I pack my bag and prep my clothes tonight, I get an extra 10 minutes.  By taking the right steps to being prepared means there’s nothing standing in your way.

  1. It eliminates excuses.

Set your intentions and set yourself up for success. Your mindset is so powerful. It’s that same attitude that guarantees you won’t be skipping the gym or bailing on plans with friends. No matter the time, the plan or the commitment at work, exercise or otherwise, excuses have no place in my day and they shouldn’t in yours.

  1. It makes You commit.

You commit to your day from the moment you wake up and You’re  all-in right from the start. You are forced to make decisions and stick to them, and you will apply that to your entire day. What are the things you want to get done and how am you going to do them?

Remind yourself why you’re doing what you’re doing: ‘I’m waking at 6 so that I can get my exercise done before the family is up, so I can have some quality time with them”.  Whatever it is you’re committing to, make it something you’ll look forward to–I promise the very act of promising yourself makes getting up that much easier.

  1. It reminds You to slow down sometimes.

Sticking to your commitments all week is hard and having a go-go-go morning plan can be intense. That’s why on the weekends,  try to take one day and forego the alarm. Still plan for quality shuteye, but with no alarm and no snooze, let your circadian rhythm (and sunlight of course), kickstart your day.