irisinnia
Transcendent Member
233/211/160
Posts: 1,222 
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Post by irisinnia on Jul 15, 2019 6:26:58 GMT
Week 3 - Go: Start Your Diet
The knowledge of the past two weeks have made you more equipped to:
- Plan what you’re going to eat
- Eat in a healthy way
- Resist hunger and cravings
- Respond to sabotaging thoughts that lead to unplanned eating.
- Give yourself credit and build your confidence that this time you can succeed.
These are all life changes that will become a part of your new mindset as you continue to practice your skills every day. Overtime you’ll start to evolve from someone who struggles with dieting to someone who thinks like a thin person.
Day 15 - Monitor Your Eating
If you’re starting your diet today, weigh yourself! And write it down.
Next, do the following:
- Follow your food plan
- Monitor your eating
- Give yourself credit every single time you stick to your plan
- Respond to sabotaging thoughts if you eat something you shouldn’t
The benefits of writing down what you eat include:
- It helps you remain accountable for what you actually eat
- It helps you strengthen your motivation
- It helps you build your confidence
- It helps you recognize and solve problems
How to monitor in writing what you eat
- Put a check mark next to things you ate that were on your plan
- Cross out anything you planned to eat but didn’t
- Circle any food that you ate too much of write down
- Circle any food you ate that you hadn’t planned to eat
How do you monitor what you eat?
How do you use the information to help you with your weight loss/ maintenance plan?
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222
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Post by irisinnia on Jul 15, 2019 6:45:11 GMT
Currently, I monitor what I eat on iTrackBites (PointsPlus/Carb Conscious) with my secondary metrics set to calories. I like it because it does the math for me, but I really like the Beck recommended method of check marks and crossing out and circling. I also would love to add the times to my food log, like I slept in and had breakfast at 9, or whatever. That way I have a better idea of how often/much I should be eating. It just seems like a lot of work. Still it might be worth it for a week. I go back and forth on it.
I use the information for:
1) point spread - I look to compare how I'm doing when I have a couple on plan days and a splurge day, vs. lots of on plan days and a big weekend, to see if I'm able to get back on track or if it derails me
2) food ideas - days that were successful, I will sometimes try to replicate or use as a 'template' for a new meal plan
3) balance - I also look for the healthy checks to see if I'm getting enough water, fruit/veg, etc.
I think that time of day, hours of sleep, and maybe even a 'satisfaction' tracker, would be fascinating to have, I just don't know if I have the time/energy for it. I think I will try it for a week to see how it goes. (Just not this week)
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Post by wwlurker on Jul 15, 2019 14:29:38 GMT
I also use itrackbites. I didn't track that well this weekend but I'm recommitting today.
I try to pay close attention to how my foods make me feel. That is the biggest deterrent for me.
I've tried tracking all manner of ways and all manner of things, but keeping it simple seems to work best for me.
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Post by bbbearsmom on Jul 15, 2019 16:15:15 GMT
irisinnia, Good tracking ideas. I track calories using My Fitness Pal. It helps me to see what I'm eating and where I can make cuts if I need to. It has also made clear to me that even healthy food has calories.
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Post by surfgirl on Jul 15, 2019 17:23:09 GMT
I track using a third party app that is no longer available. Sadly it's weight tracker stopped working a few months ago so I'm tracking my weight on iTrackBites, but I just didn't have it in me to log in allllll the years of food entries into a new tracker so I'm using the original one for my food/exercise tracking on PP, and using the iTB for weight tracking. It's working for me though I wish I had it all in one place.
I used to double track both on the older app and MFP, but double tracking takes up a lot of time.
When I've had a great week in the past, I've tried replicating that week's food and exercise but it rarely duplicates results on the scale. I think there are a lot more factors that go into weight loss, or not, than just eating and exercise. Like how much sleep one gets, how stressed or not one is, etc.
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Post by hpeterson1951 on Jul 15, 2019 19:27:24 GMT
I've been using MFP for tracking for a while. Took me some time to get used to it, but now I really like it.
I do wish it had boxes to check off for GHG, but it's working.
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Post by borntexan on Jul 15, 2019 22:12:22 GMT
surfgirl I love tracking on itrackbites and I too am doing PP with a secondary metric of calories but I don't know if you have the pro version so you could do that.I have been double tracking on MFP some because I find it more accurate for calories than ITB.
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Post by surfgirl on Jul 16, 2019 1:59:09 GMT
surfgirl I love tracking on itrackbites and I too am doing PP with a secondary metric of calories but I don't know if you have the pro version so you could do that.I have been double tracking on MFP some because I find it more accurate for calories than ITB. Becky, it's not that I don't want to use the full iTB's app, it's that my old app has years of food library inputs and I don't have it in me right now to switch over and start a new food library, if you know what I mean! |
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Post by cathygeha on Jul 16, 2019 5:33:47 GMT
MFP and paper and pen is how I track
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Post by lani on Jul 16, 2019 15:05:54 GMT
I like writing it all down. I purchase a nice leather planner each year and use it to track my weight, my measurements, calories and the time consumed, exercise, credits, and gratitude. It's become an enjoyable ritual for me.
I know the calories for my breakfast and lunch as they are usually the same. My dinners are from Clean Eating magazine and it always lists the calories per serving. When I dine out I wing it as far as estimating.
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Post by bbbearsmom on Jul 16, 2019 16:20:57 GMT
lani, The journal sounds nice.
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Post by starchild68 on Jul 16, 2019 21:14:25 GMT
I track everything, even the "zero point" foods, on the WW app. Although the ideas of a paper journal appeals to me, I have not been able to make myself consistently record on a paper journal...but I usually have my phone or tablet with me so, I go with that.
I possibly rocked the boat about 3 weeks ago, when I attempted to change my goal weight in my settings on the WW app...I changed it by 2 lbs, still within my healthy range, but ever since then my official weigh ins have not been showing up on the app, so now I'm going through old weight data (2004 to date!) and copying it to my own spreadsheet, just in case something goes really wrong!
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