There are some things people consistently track in life, such as bank transactions, hours worked against tasks for work, or the number of jelly bellys my daughter has put up her nose. Why do we do this? Easy… So we can have knowledge and control over these things:
- So I know how much money I have and where my money is going.
- So I know how long a work task has taken in the past so I can estimate and schedule better in the future.
- So I can know whether my daughter still has jelly bellies in her nose.
The ability to track these things give us the knowledge to set our limits for the coming days, weeks, months, or years. It also gives us the insight into what has helped and hurt us in the past. This knowledge is what is needed to stay in control of the critical things that define how we live and work.
Tracking your fitness and nutrition is no different. In fact, it is probably more important that the examples above. The ability for us to know our progress and see our current status gives us the power to control our body and meet our goals. I want to show some examples from my personal experience to help bring my point home.
Tracking Body Weight
Roller coaster! Of weight... Say What!? Roller coaster! Hoo Hoo Hoo!
Look at my body tracking chart. You can clearly see the a trend: The time periods I consistently tracked my weight (look for the clusters of dots), I lost weight. The time periods that I took a break from tracking my weight, I gained weight. I found out, that during the time periods in which I went more than a week without recording my weight, I gained an average of 1.5 pounds. During the time periods that I consistently tracked my weight, I lost about 2.5 pounds. Even during the times that I tracked when I wasn’t dieting or I wasn’t consistently exercising, I could easily see if I was gaining weight. I knew I needed to to make adjustments in my diet that week or step up the workouts. The simple knowledge of what was going on helped me make smarter decisions.
Photo courtesy of Clint M Chilcott
The same type of knowledge applies to tracking what you eat. One of my friends was having a hard time losing weight. They exercised consistently, around 5 times a week for 30+ minutes a session, but they were stuck at being a little heavier than they should be. They had plateaued. One day I suggested they start tracking what they ate during the day, and the results were surprising to them. They were unknowingly taking in ~2500 calories each day, which is not bad in itself given the amount of exercising they were doing, but most of their calories were from fat and carbs. They thought they ate somewhat healthy… at least not unhealthy… But when they actually paid attention to what they were eating, they realized they needed to change. They knew which of their favorite foods was hurting them, and which foods were helping them. Once they modified their eating habits, they crushed through the plateau and was back on their way to their goal.
I am, admittedly, not very consistent in my fitness endeavors. I believe this to be true for most people as well. We all have great intentions and hit the ground running, and somehow fizzle into old, bad habits. I don’t have any good solutions for this problem, but the one thing I strongly recommend is to keep on tracking. Who cares if you didn’t work out for a week and slipped on your diet. Log your weight. Log your calories. Continue to track your weight and your food intake no matter what. This way, when you start slipping, you recognize it much quicker. You are much less likely to stray too far from the course. You are constantly aware of your current status, your progress towards your goals, your weak spots in your fitness routine, and most importantly, your triumphs. Knowing these things will continue to motivate you to be better, because, as Sir Francis Bacon once said, knowledge is power. Mmmmm. Bacon. No wait, bacon would put me over my calorie limit for the day… See. Knowledge.
Where To Go From Here
So how do you start tracking your weight and nutrition. Well it’s as easy as a pen and paper. … Ha! Did I just say to use a pen and paper! Don’t be crazy! What is this, the 90s? Ha!
There are many other ways to do this in the modern world. I’ll list a few:
I personally suggest Gyminee. I have used this one for a while now and absolutely love it. But it doesn’t really matter which one you choose to use, as long as you consistently use it. Most of these services offer a mobile option as well so you can log what your eating in real time (wives and girlfriends love it when you ignore them for your iPhone… trust me). So what are you waiting for? Get started!