OK, you’ve decided to make a change, but you have no idea where to start (or restart). Today’s podcast will dive into my #1 fat loss recommendation: tracking.
We aren’t talking about calorie counting, carb or macro counting, just some down and dirty quick journaling. In less time than it takes to obsessively count your item of choice (and with far less frustration), you can learn more about what is and what is not working for you. It’s easy, it's quick and it's crucial to laying the groundwork for finding a solution that works for you.
I’ll be talking about what to track, when to track, and most importantly WHY we track.
Tracking! Think of it like a journal. You don't have to spend time worrying about exact calories, or even exact portion sizes. What you are really after is a documenting what you ate and how it made you feel.
It does not need to be a chore. You can get this done in less than 5 minutes each day. Ultimately, it will help you establish trends and analyze those trends as a tool in our weight loss journeys.
1. To learn more about your body and what works for you
2. To keep you objective.
3. To anchor yourself to your goals
Food and Feelings. It is that simple. If you get in a workout, add fitness, too!
Food is easy, just track what you eat (approximately how much), and when.
Feelings don't have to be hard, but it is the most important. Include your hunger, cravings, and energy over the course of the day. I encourage you to expand past the basic feelings and include your mood, the quality of your sleep, and events that occurred during the day. These really helps create a comprehensive picture of what exactly is going on in your world.
Most everyone should be able to effectively track in under 5 minutes a day.
I've created a tracking cheat sheet and template to get you started. Find a routine that works for you and stick with it!
Revisit. Revisit. Revisit.
Take time to look back through your tracker and identify trends.
Analyze the food you are eating and correlating body reactions. Analyze your workouts to identify how that affects your energy level and hunger.