17 June 2014 Tracking to Lose Weight? Be Accurate!
Over the years, I have found that there are a few common mistakes that people make when they first start to track their intake. When these errors result in underestimating calories intake, it is particularly difficult to lose weight. Read this post and learn what you can do to avoid making the same mistakes.
Log the Right Item
- Use the barcode scanner if it is a packaged food.
- View the calories and nutrients - seem right to you?
- Know how to spot food errors and request correction via PhotoFood Service (read blog post 8/1/13).
- Use system entered foods instead of “contributed foods.” Contributed foods are those entered by other members and you can hide from view in Settings.
- Log the form of the food or drink consumed (e.g. cooked chicken vs. raw).
- Learn how to search for and find generic food items (read blog post 8/1/13).
- Learn how to enter your own recipes (read blog post 4/24/12).
- Fast food or restaurant chain food - include restaurant name in search. If missing from the database, then use the restaurant's website to find published nutrition information.
- No information - find an item in the food database that seems closest to what you ate. Err on the high side, not the low side for calories intake if you are trying to lose weight.
Log the Right Amount
- Measure instead of guessing at weight or volume consumed.
- No measurement possible - in a pinch, estimate portion size using a visual aid as described in this educational handout from WebMD.
- Read “Measuring & Estimating Portion Size” for more help.
- Log all nibbling and grazing.
- Remember to account for condiments, dressing, creamers, and other add-ins.
- Log all beverages, especially alcoholic drinks.
Review Your Daily Report
- Does your total daily calories intake make sense to you?
- If intake seems low, check your log for missing meals, snacks, or drinks.
- Does a particular food or beverage seem too high or low in calories?
- Correct errors as soon as possible so they don’t carry over to multiple days.
- Is There An Easier Way to Log Your Basic Foods?
- 4 Tips for Searching & Finding Basic Food Items
- Why is my potassium and other minerals so low?
- «I lost 4 pounds in three weeks just by writing down what I ate and drank!»
- Tracking Food & Exercise is Not Just About Calories
- Tips for Accurate Recipes
- Tips & Tricks for Entering & Correcting Foods in MyNetDiary
- New to Calories Tracking?
- A Food Journaling Best Practice for Getting Started
- Weight Control & Calories – Is Your Target Accurate?
This article can be found at https://www.mynetdiary.com/tracking-to-lose-weight-be-accurate.html