In last week’s blog, Food Journaling Adds Accountability and Success to Weight Loss we talked about your food journal, why it is important and how to get started with MyFitnessPal, the food journal that I recommend to my clients.
This week, I want to talk a little bit more about how your food journal can also be your food prep tool.
I cannot say this enough. Plan and prep, plan and prep, plan and prep.
Planning your meals and preparing everything you can ahead of time is one of the best offenses you have in the fight against obesity.
Using your food journal to log your food makes your mindful and accountable for what you are eating. It’s a great defensive strategy. But when it comes to trying to lose weight, being on the defensive side of the fight sometimes leaves you struggling to get the results you want.
It’s time to get on the offensive, which means don’t just follow the age old “If you bite it write it” adage. Start using your food journal to plan your offensive strategy. Use it to decide what is going to be on the grocery list and what you’re going to be preparing each day.
For right now. Forget about today. Instead open MyFitnessPal and from the homepage go to “Diary” and press that little arrow button that says “Tomorrow” and start planning. Pick the meal that requires the most preparation for you and decide what you’ll be having.
I personally always start with dinner. It’s the meal I must put the most thought and creativity into, especially if I am cooking for more than just myself. Today I’ve decided that tomorrow I am going to cook pork chops with green beans and a salad.
I bake my pork chops so no need to allow for any oils there; I steam my green beans and usually just throw some spray butter on them, so no need to count for oils there either. My salad on the other hand will have some fats. I’ll be putting some balsamic vinaigrette on and probably some goat cheese. My salad will likely include mushrooms, cherry tomatoes, cucumber and radishes as those are the fresh veggies I usually have on hand already cut up in the fridge. Great, I’ve got that all in MyFitnessPal now.
I typically make a protein shake for lunch, it’s an easy prep and take to go with me way of getting my protein and energy in on my way to work. My protein shakes usually consist of 12oz of non-fat milk, a scoop of protein powder, a cup of frozen mixed fruit, a ¼ cup of Greek yogurt and about 4-6 ice cubes. Great I’ve got that all logged in for tomorrow in MyFitnessPal now.
Next, I’m going to add in my dailies. The things I typically do every single day. I drink a lot of coffee. Like a lot of coffee. I use about 2 tablespoons of fat free half and half in each cup which typically comes to about 8-10 tablespoons per day. I put that under “snacks” in my food journal.
Let’s take a break and talk about alerts.
MyFitnessPal has this neat feature. It alerts you when you go over your goals in your food selections. For example, with everything I just entered it altered me that my sugar goal for the day (a setting it decided not me) was to stay under 45 grams of sugar.
Sugars add up fast. I had 10 grams in my berries, 12 grams in my non-fat milk, 1.5 grams in my Greek yogurt, 2 grams in my protein powder, about 10 grams in my logged vegetables, and 2.4 grams my balsamic vinaigrette. Adding my Fat Free Half and Half 8 grams of sugar knocked me over that goal of staying under 45 grams of sugar each day. Clicking on each one of these foods in my food journal told me what the sugar content of each food was and allowed me to see where all those sugars were adding up on me.
Now if this is a big deal for me, and I really want to keep my sugar and thusly carbohydrate and calorie counts lower, I might move some things around. I might decide to use almond milk instead of non-fat milk in my protein shake. Almond milk is lower in sugar, but higher in fat than non-fat milk. That quick change, because I was planning my food ahead, got my sugar intake back under the 45-gram goal. I also got a feedback alert from MyFitnessPal letting me know that almond milk is high in calcium. Kudos to me for a good swap there.
I hate breakfast. Don’t love eating it. So, breakfast must be something quick, painless and effortless for me. Tomorrow I think I’ll go for a couple hard-boiled eggs. Egg yolks can kick your fats and cholesterol up real fast though. I typically throw one of the yolks out to avoid those numbers getting high on me. When I added my eggs MyFitnessPal just told me that food was high in protein. Another good choice! See how easy this can be?
Time to plan my snacks. A quick glance at my nutrition stats in MyFitnessPal let’s me know I still need some more protein. I’ll throw a protein bar in there. I also need some more veggies; 3 ounces of baby carrots and 3 ounces of celery will help me get my veggies in and give me something crunchy to snack on in the middle of the day. Even with all that I still need more healthy carbs and protein, so I’ll throw on my typical greek yogurt for dessert, add an apple as a snack and add some brown rice to my dinner selections.
That gets my stats to: 1370 Calories for the day. My caloric goal is 1350 so I’m okay with that. My carbs are at 143 for the day, a little under my goals but it’s a single digit number so I am okay with that. My fats are 1 gram under, again I’m good with this and my protein is at walloping 115 grams, 14 grams over my goal. I’ll consider that a successful day very inline with my micronutrient needs.
Now I have tomorrow’s meal planning done. I know what to eat when, and if I change anything along the way during the day it will be easy for me to account for it and see how my changes affect my day.
I typically plan my days out like this a week in advance. I try to have all my planning done by Thursday or Friday, print out my days and make my grocery list for the week. Then I do all my grocery shopping on Saturday and any meal prepping I can do ahead of time on Sunday to get me all prepared for the week ahead of me.
Your software platform can make a difference.
It is probably worth noting that I tend use my desktop computer or laptop computer for my pre-planning as the view on the PC version of MyFitnessPal allows me to easily see my entire day at a glance and allows me to see the amount of carbs, fats and protein, sodium and sugar in each of my food selections all at once.
The app version on your phone makes you have to hunt these numbers down in different areas and can make the process a little more time-consuming. When I can see all the details at once it’s easy for me to see where I need to adjust if the numbers at the bottom aren’t where I want them to be.
I also do it because it this way because it allows me to put two different foods in at the same time and compare them to see which one is going to get me closer to where I want to be with my micronutrient goals. For example, when I wanted to get my sugar intake down for the day it was easy for me to see that switching out my non-fat milk for almond milk would help me.
Knowing how to use your food journal in both the mobile app and website version can be the difference between loving or hating your food journaling experience. Since using your food journal to plan ahead can be a big tool in your weight loss journey I hope this little guide helps make it easier and more pleasant for you.
If you have any questions about how I use MyFitnessPal to make my food journaling life as simple as possible don’t be afraid to leave a question in the comment section below. Otherwise, happy food logging.