If I could pick one eating habit to consistently stick with, it would be tracking food intake. No, not counting calories. When someone tracks their intake, they are looking at the bigger picture. Macronutrients, micronutrients, fiber, water, where the calories come from (not how many). When you start a fitness journey, one of the first steps is to log everything you eat. Portions have increased over the years, so what we think is one serving, might be two or three servings. “If you’re not counting calories, why does it matter? Wouldn’t it be a good thing to eat two or three servings of fruits or vegetables at once?” If you have specific body composition goals, you need to take the “calories in vs. calories out” equation into consideration, but what I have in mind is volume of food. This is what I have learned about myself while trying to “deal with” over eating.
“Eat more, lose weight!” They said. Cool, I’ll make my meals from mostly calorie-dilute foods. For me, eating large volumes of food with not enough calories led me to eat more food because I can’t trick my body into thinking I’m eating more nutrients than I’m giving it. Even though more servings of healthy foods can be a good thing, make sure you are feeding yourself vitamins, minerals, fiber, and not just water. After failing my attempt at learning how to eat calorie-dilute foods, I started tracking what I ate on a normal day. By serving size and weight, I was eating way too much. I was eating twice or three times the serving size of everything. I practiced portion control while tracking what I was eating – I hit my daily nutrient goals with less food. I’m not saying you need to eat less, I’m saying you need to look at what nutrients you’re putting in because you might not be lacking the vitamins that you *think* you are. For me, one example was Vitamin C. I took a vitamin C supplement daily until I learned, through tracking my food intake, that bell pepper has the daily amount of vitamin C! When you see what’s going in, you can adjust your food intake to the almost perfect amount your body needs to do what you need it to. Tracking what you eat can help you lose weight because you can see how much food it really takes to feel full. It helps you be more mindful about what goes in your body.
I have a printable weekly planner template that is perfect for getting started with tracking food. I have been using it for several weeks and it has helped me immensely! It has a weekly agenda to write down foods, a grocery shopping page that breaks down different food groups. It does have items like “meat” and “dairy,” I just write in my fake meats and dairy alternatives. It even comes with a recipe template, so you can have a reference for an awesome dish you made! The best part? You can print out as many copies of each page as you want!
Have you tried tracking food intake? Let me know!