Get Tracking…

The most important thing I do to either lose or maintain weight is to accurately track the foods I eat. WW makes this super easy with the app that comes with membership. I especially enjoy the bar code reader that tells you how many points are in foods. I use it when I grocery shop.

Today’s post, and yesterday’s, Keep Things In Proportion, are like two parts of one whole. Tracking foods works, but I have to be super honest about portion sizes, otherwise I’m just wasting my time. The truth is, most people I meet hate tracking. They don’t want to put in the time and energy to do it, and all I can say is that I understand.

I read an on-line article from, Harvard Health Publishing, Why Keep A Food Diary, and it helped me to think of ways to extend my uses for tracking in ways I hadn’t considered before. The major reasons why we should track were well known to me:

  • It helps to know what you’re eating
  • It helps to know how much you’re eating
  • It helps to know when you’re eating (I could track this better)

If you’re already doing all three things, you’re way ahead of the game. You will lose weight if you track your food it’s a simple matter of awareness and accountability. It’s hard though, sometimes we just don’t want to face it, and we just want that extra scoop of ice cream. When I make the choice to track, I’m gathering data about myself, I’m always blown away at how easy it is for so many of us to put our needs as a secondary thing to others. Tracking only takes a few minutes, and it can be a game changer.

Tracking 2.0

If you’re already tracking your food, you may be ready for the next level. According to, the author Katherine McManus, using these lenses for tracking can yield even more good information:

  • Where are you eating?
  • What else are you doing while eating?
  • Who are you eating with?
  • How are you feeling when you’re eating?

So, I’ve created a Google Form, Tracking 2.0, that can help me track my results. You are welcome to use it too. Just save it as your own form and see if it gives you any new insights.

To “Make A Copy” just click the three dots in the upper right corner next to my picture. That will open a menu so you can save your form and access your own data.

I figure if I create this form I can access it through my phone and that will help make this easier to manage. It also could be a big bust, but I’m curious so I’ll just try it and see what happens.

Day Twelve…

Drink water! That’s my goal today, I think part of my problem has been that I’m not getting enough water. I notice I feel better when I’m attentive to that need. Maybe it’s just bundled up with all those other good habits like, track my food, eat mindfully, be strategic, don’t get too hungry, be active, drink water… It’s no wonder people give up as I think about this list of things that help make weight loss a reality.

The thing is I didn’t take this all on all at once. I worked at it like a practice. Weight loss is a practice that requires some care and attention and it can feel overwhelming if you just jump into it without making smaller goals. Like today, I’m concentrating on drinking water and tracking. For me, tracking is an everyday deal. Like tomorrow it will be to be active and tracking. The next day might be eat mindfully and tracking.

Tracking is so critical to weight loss success for me because it is a simple habit that keeps me honest. Tracking makes it impossible to fool myself, it keeps me engaged with internal versus external hunger cues. Tracking is equivalent to truth. I’m not going to lie on my tracker that would be crazy so if I’m tracking I’m recording the real deal. Do you track? How does it make you feel? When I track, I feel like I’m getting some control back especially when I’m very tempted to eat when I’m not hungry. I bet most the people who are successful track their food. I don’t know it for sure, but I believe it just the same.

That’s it another day towards the plus column and I think I may be gaining a little momentum. Thank you for reading and supporting me along the way. I hope I am helping you as you proceed on your own journey to better health and wellbeing.

The Truth About Tracking…

Here is the truth about tracking, sometimes making the choice to track is a struggle. Sometimes I just want to eat something without recording it, because when I record it I am held accountable. Sometimes, I decide not to track when I go over my SmartPoints balance. Tonight, I’m not allowing myself that delusion that it doesn’t matter if I eat those fig bars (the package of fig bars has two and one bar is a serving… I ate both). Now my SmartPoints balance is 30 for the day. I’m over my range for weight loss, but still within the range for maintenance. I wouldn’t have known that had I not tracked and thought about it.

Here is another truth about tracking, tracking helped me lose the weight. It just works for me. If I’m avoiding tracking or are unhappy about the numbers in my tracker, then I have to consider why. I don’t like seeing 30 SmartPoints in my tracker tonight. Why’d I do it? I had eaten dessert, I was satisfied with dinner. I think the reason why I ate the extra dessert is because I had a giant bag full of work that had to get done. It took me from when I got home, (excluding making dinner, running my son to Nokado) till 10:45 pm. Obviously, this was frustrating and that probably had something to do with my choice to eat the fig bars.