Intro to Meal Tracking
Module No. 11
The time has come, we are finally ready to start using MyFitnessPal! I am super excited that you have made it to this point in the journey because in the first four weeks of any program is where most tend to get discouraged easily and give up! Give yourself a pat on the back (or maybe a pedicure?!) for making it to this point. If you’ve come this far you know by now that changing our diet and exercise regimens involves far more than just that, it touches every aspect of our lives.
That all being said, let’s dive right in! So in case you’re wondering why inputting our food into this app is so important, let me refer back to the last email a bit in my explanation.
Changing the body is a scientific process, and though much of it (emotions, stress, sleep, etc.…) can confuse us with that, it is a fact and thus to change the body, it’s like conducting a science experiment. We want to know how our bodies will react when the two most important variables (food, exercise) remain the same, hence why – – – >
CONSISTENCY IS SO IMPORTANT!
If we remain consistent in the two most easily manipulated variables (food, exercise) than we can more easily decide how to continue to reach our goals in the long term.
Heather is only eating consistently on her meal plan/macro plan every other week. She will often eat very well for 5-7 days then feel discouraged and ‘fall off’ for 2-3 days. However, she is frustrated because she doesn’t understand why she isn’t losing weight. Her coach doesn’t understand why she isn’t losing either because Heather says she is doing everything she is asked. The coach tries adding in some more cardio for Heather, to see if that’s what she needed to budge progress, but alas nothing happens!
After some time, Heather’s coach has a ‘real talk’ with her and asks if she is truly staying consistent day in and day out. Heather explains her routine and how she ‘falls off’ for 2-3 days, but doesn’t see how that would make a difference.
What Heather now understands after speaking with her coach is that it makes ALL the difference. Those 2-3 days that Heather was ‘falling off’ she was then eating a SURPLUS of calories and thus setting back her progress every single time! Heather’s coach explained to her the importance of consistency and immediately took out any cardio protocols that had been added.
Heather FINALLY began to see change…
Moral of the story? If you aren’t consistent everyday, than you cannot expect to have consistent results!
To make this easier for us, while still providing some flexibility in our diets we will be using MyFitnessPal. This allows us to ‘hit’ the same macronutrient goals everyday and every week without any question! This is a very important step because learning to use this tool allows you to have power over your nutritional choices. And isn’t that what we all want? To feel empowered when it comes to being in our skin – knowing exactly why and how we feel the way we do!
Well this is a step to get there 😉
To get started you will go to the website (I suggest on a desktop to start off, just easier to use) www.myfitnesspal.com and create a username/login. The initial settings will ask you for your basic information such as weight/height/etc.…
LISTEN CAREFULLY –
the website will automatically generate nutritional guidelines for you based on all your inputted information, IGNORE THIS. Why?
- We are not aiming for any numbers yet, just tracking what we already eat
- This is NOT enough information to generate an accurate profile of what you should be eating, especially because MyFitnessPal doesn’t know what you are currently eating (this is the most important part to take note of, please don’t ignore this!!!)
***To make this easier to set-up from this point on, I’ve made a video to show you how to set up your meals, add foods, create custom foods, and share your diary with others.
Now that you understand how to log your foods and use the app from a desktop – go ahead and download it onto your phone as well. This way you can easily add foods while you’re out and on the go. Plus, nobody carries a desktop with them 24/7 let’s be honest…lol
Okay, you’ve been given all the tools necessary. So…
Your Job This Week:
Log all of the food you have been measuring and eating.
It may feel time consuming at first, but it quickly becomes much easier and faster, just like any other habit. I can say from personal experience it felt a bit ‘inconvenient’ at first, but I am SO glad I stuck it out because now it takes just a few seconds each day for me to use! AND, the best part is that you begin to LEARN what portion sizes provides certain amounts of nutrients. It’s allll a process of learning and using what you learn.
Reach out to us on the Facebook Group if you have questions. ENJOY!!
Recipe For the Week
Fajita Veggie Breakfast Bowl
- 4 oz natural boneless skinless chicken
- 1/3 cup red onion
- ½ cup red bell pepper
- 1 roma tomato
- 2 tbsp. guacamole
- Fajita seasoning
- ½ tbsp. coconut oil
- Put Coconut Oil in saucepan at medium heat, add chopped onions, red bell peppers, and tomato and sauté adding ½ fajita seasoning
- Once onions and peppers are thoroughly cooked, add chicken breast and remainder of seasoning. Cook until chicken is done
- Remove from heat. Top with Guacamole and Sea Salt/Siracha if desired
Yield: 1 servings (304 calories per serving) Fat/Carb/Protein = 16F/15C/25P
Learn More on YouTube
If you have questions about the training programming checkout out growing YouTube channel, TheOMNIFIT2016 (also linked in the Connect With Us section below). We are still in the process getting all of the videos that correspond to the program loaded, but will be able to help you with the exercises through the Facebook Group if it is needed.
Thank you so much for trusting us to guide you on your journey! We are excited to grow with you.
LEILA NAGHSHINEH Program Coach at The Omnifit
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You may have some questions or want to share some of your progress through the week. We’d love to hear from you!