4 Common Macro Tracking Mistakes
4 Common Mistakes when Using My Fitness Pal
Yay! You’ve finally taken the plunge and are tracking your food! But are you sure you’re doing it right?!
Weighing and measuring food may not sound like fun at first, but its a great way for us to stay honest with what we are putting into our bodies! MFP can be a little tricky when starting out. Make sure you’re tracking correctly by reading these 4 common mistakes:
Mistake #1 : Eye-balling Your Measurements ~
Nothing is more depressing than weighing out a Tablespoon of Peanut Butter.. but you will quickly realize that maybe your “eyeballed” Tablespoon was actually 3 servings instead of 1, which is a difference of 180 calories that you didn’t account for!! Fats contain 9 calories/gram which makes them the most calorically dense of all the macros, but seem to be the most convenient to eyeball. Make sure when eating Nut butters, oils, nuts, etc to use a scale and measure out your added fats.
Things that are okay to eyeball would be: green/low cal veggies
0/low cal seasonings, etc. Just a minor change in weighing out your food instead of eyeball can save you hundreds of accidental calories! If you are already working hard to track you food, you might as well take the extra step and make sure you are tracking appropriately.
Mistake #2 : Inputting Food Raw vs Cooked ~
Most people don’t realize the difference in weight in raw vs cooked food. For example: Raw Protein shrinks when it is cooked, it begins to dry, fat is cooked out, etc.
The package on your meat is in raw ounces (most labels have nutrition facts for the food in their original form). If you were to take 4 ounces (1 serving) of raw ground meat it may have 24 g of protein. If you were to cook those 4 ounces and remeasure it it may only weigh 3 ounces but would still contain 24 g of protein.
Although it doesn’t seem like much of a difference (~6 g of protein/ounce) doing that over 4 meals per day would equate to 24 extra grams of protein! A good general rule of thumb is to take 2/3 the amount of cooked meat OR find a cooked input on MFP. This stays true with everything rice, raw veggies, etc.
Mistake #3: Using Generic Entries ~
“One Medium Banana”
Okay, what does one medium banana really mean anyways??
The easiest way to track is to find a Banana entry (look for the ones with a green checkmark!) is to find one that is measured in ounces or grams and weigh it out! Take out as much guesstimating as possible!
Mistake #4 : “Forgetting” to track something ~
Maybe you took a fun size pack of skittles from your child’s birthday party, scarfed down a Perfect Bar on the way to a meeting, or added an extra serving (or two) of dressing to your salad and forgot to log it in. Not logging your food ahead of time, is an easy way to forget to track ingredients, snacks, etc. Try to make sure to always log your food BEFORE you eat it (maybe ever the day before) to make sure we don’t accidentally skip it. Not to mention, if you have to log it in MFP before you eat it, maybe you will be less likely to eat that little bag of skittles at a bday party anyways!
Are you guilty of any of these mistakes?? Although MFP may seem a tad overwhelming, with a little practice you can be a tracking champ in no time! Have any other questions about My Fitness Pal?? Comment below, We can help!
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