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Write it When you Bite It & Jot it When you Trot It!

A man standing in front of a kitchen counter with a blender and a cell phone.

Study after study indicates that tracking what we eat and how we move using an app or pen and paper is strongly linked to helping us achieve and maintain a healthy weight. Tracking is a critical piece to success and makes us more aware of our personal patterns which can inform healthy behavior changes. This is why our programs continue to recommend tracking your weekly weight, food, and physical activity. As a reminder, an individual’s healthy weight is influenced by many factors that can include age, sex, genetics, body frame, pre-existing conditions, and external environment.

Tips for Tracking

You can keep it simple, aim for at least three entries each day (ex. in the morning, afternoon, and at night), and do it consistently day after day for the best results. Tracking takes less than 15 minutes each day, and this information will help you make a plan tailored to your needs.

You don’t have to track forever. Tracking every once in a while can still help you be more mindful about what you eat and how you move in order to improve your habits. For example, you may not realize how many calories are in the foods and drinks you regularly consume or that daily physical activity is much higher or lower than you realized. 

If you are new to tracking, check the nutrition facts label for serving sizes and number of calories, and consider portion size. For physical activity tracking tips read our blog, Sample Weekly Workout Plans. We would also recommend observing your personal patterns without passing judgment against yourself. Allow the awareness of your patterns to help inform future decision-making.

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