The importance of tracking
“Do you know which macro nutrient you may be over / or under eating?”
There are so many unknowns and inaccuracies when it comes to counting calories
For example our fitness gadgets use predictive equations based on averages to measure energy out. BUT some of them don’t even account for your body weight.
Energy in is an estimate, further more using apps like activ8: fit challenge or my fitness pal further estimates and can’t take into account cooking methods used, amount of oil or sugar added etc.
Not to mention, energy per 1 gram of each macronutrient is an estimate 9, 4 & 4 cal of energy per gram of fat, carb and protein.
So our efforts could easily be 25% +/- OFF. So is there even a point in tracking calories?
Well, answer is maybe. Depends on the situation. Better question is, what is your goal?
Precise measuring and weighing of exactly what you consume and expend?
Or is it to become generally aware of your energy intake to create a change?
I’ll tell you this, monitoring may help you discover
Your relationship between energy intake and athletic performance
How your energy intake calibrates with factors such as physical hunger, stress and sleep (through daily journaling)
How much of a certain macronutrient you are eating
Training and tracking with Coach Nikita I discovered I was slightly under eating protein
And way under eating carbs, particularly to GAIN MUSCLE
Once you make these discoveries, you can make practical adjustments. For example in my case, every breakfast and lunch I either have an extra 1 cup of rice or 8 potato wedges. I can realistically see myself sticking to that habit long term because I like those foods.
A fatloss client might cut portions in half. Such as 1/2 a cup of rice at dinner, always choosing steamed vegetables over fried or sautéed vegetables, half an avocado instead of a full one, maximum 2 alcoholic drinks per week.
Again, let’s revisit our goal. Is it for knowledge, observation and change? If yes, then you should definitely count calories
Things to remember
📈 Weight gain / loss is not linear. Commit to long term habits
❌ Avoid rigid exceptions, “should happens” & all or nothing thinking
😮💨 The first +/-10lbs are easiest, anything further requires commitment and adjustments/recalibration
⚖️ You cannot manage what you do not measure
👁 Change begins with awareness
