Food and Fitness Tracking

So happy to see you again. Wishing you more happy health!

I set serious goals for myself for the 30 Day Slim Down Challenge and in order to help me achieve those goals I knew I needed to track my daily calorie consumption and my calorie expenditure. For years, I tried to do this with a notebook or journal and then I would have to write down the calories for each food then add it all together. I always knew I was a little off on my estimates and calculations, but did not know of any other way to do it. Now that I have become a self-proclaimed internet geek, I decided to do some research online and see what other people are successfully using. I discovered SparkPeople.com. This amazing website is already proving to me that what I am consuming is much different from what I thought. I was underestimating the number of calories I consume daily and had no idea of the nutritional breakdown in my diet. It took me a little time to set-up my SparkPeople page, goals and different trackers, but in two days, I can tell you I am truly impressed with the ease and accuracy. It is important to remember that the accuracy of the data is dependent on the information you put in. This is true with any self-monitoring program, whether handwritten or through the internet.

Here are some other bits of information you might find helpful:

You need to have a 3,500-calorie deficit to lose one pound. By cutting 500 calories a day (a total of 3500 per week), and otherwise eating a balanced diet and increasing the number of calories you burn off through consistent physical exercise, you may find you lose approximately a pound a week. This rate of weight loss is considered reasonable and healthy.
Skipping meals can actually have a negative impact on weight management. To keep your metabolism speeding along, consider having 4 or 5 smaller meals and snacks throughout the day.
When fewer calories are taken in, each food really counts. The foods we choose should offer nutrients full of vitamins, minerals, and other beneficial substances. Good health is not just about the number on the scale, but more about eating a varied diet.
Make physical activity a regular part of your day. Choose activities that you enjoy and can do regularly.
Watch your portion sizes. Visit USDA MyPyramid.gov to find recommended portion sizes and a wealth of other information. I was pleasantly surprised at how interactive and easy this government site was to use.
Find a Fitness Friend to help motivate and hold each other accountable. Chances are you will let yourself down before you will let down a friend. Be there for each other during the difficult times and celebrate your successes together.
Practice positive self-talk. You need to believe in yourself and pat yourself on the back each time you make a decision to eat healthy or push a little harder in your workout. Be proud of your accomplishments.

I hope you enjoy the journey to better health and improved fitness. You are worth the effort you put into creating a more healthy and happy life!

Be Sociable, Share!