One of the best practices you can use to help lose weight and get in shape is to learn to track your weight-loss progress. If you track your progress, it will be easier to note which weight-loss strategies work best for you. An easy way to track your weight loss progress is to use the free, government sponsored MyPyramidTracker website.
Step 1
Go to the MyPyramidTracker.gov website. Create a login name and password. Setting up an account is free and allows you to keep track of your eating habits and fitness over time. Select the "check it out" option if you would like more information about the tracking system before creating your own account.
Step 2
Use MyPyramidTracker to record what you eat and the type and duration of your physical activities. Keeping a small notebook and pencil handy helps this process. If you are not close to a computer during a meal or snack, write down what you eat in your notebook. Later, go online via your computer to record what you ate on your MyPyramidTracker account. Be consistent and record your physical fitness and food intake every day.
Step 3
Use a food scale and measuring cups to accurately assess your portion sizes. Keeping track of portion size is extremely important for tracking weight loss. According to the National Heart Lung and Blood Institute, portion sizes have increased dramatically over the past 20 years. For example, a restaurant-sized muffin today has 310 more calories than a restaurant muffin offered 20 years ago. Limit your calorie intake when eating out by setting aside half to two-thirds of your meal in a "to go" box. Eat your leftovers at another meal.
Step 4
Write down your feelings and energy level in your notebook before, during and after you eat. Recording your emotional response to food helps you to identify foods that trigger cravings and mood swings. Do not judge yourself for poor food choices. Instead, observe your emotions and eating habits over time in order to learn more about yourself. Try replacing foods that trigger cravings and mood swings with healthier foods such as lean proteins, whole grains, fruits and vegetables.
Step 5
Track your results over time. MyPyramidTracker provides information on what nutrients you are getting in your diet, how many calories you consume and how many calories you burn during physical activity. If you are consuming too many calories, reduce your portion sizes and eat less junk food. Select the history option to see a graph of your progress over time.
Tips and Warnings
- Use moderation when starting a new diet and weight loss plan. According to the National Institiutes of Health, fad diets cause initial weight loss but have a detrimental effect on your metabolism in the long run. The best weight loss plans involve making small lifestyle changes over time.
- Consult your doctor before starting a new diet or physical fitness plan.
Things You'll Need
- Computer
- Internet connection
- Food scale
- Measuring cups
- Notebook
- Pencil
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