The most effective way to lose weight and build muscle is to follow a healthy diet. However, this is easier said than done. Studies show that 75% of Americans believe that they have a nutritious diet, despite the evidence that more than 80% of Americans do not meet their daily fruit or vegetable intake.
Fortunately, research has indicated that one effective way to follow a healthy diet and lose weight is through tracking your food.
How to Track Food to Lose Weight
Many people do not track their food because they believe the time commitment may be too great. In fact, studies have indicated that monitoring what you eat only takes about 15 minutes each day. Oftentimes, people may be afraid to face the reality of how much they consume every day.
Nowadays, there are a plethora of options to track your food. There are multiple apps available on Android and iOS devices that can help users keep track of their calorie intake. Popular ones include:
- Lost It! – Calorie Counter
- My Diet Coach – Weight Loss
- MyPlate Calorie Counter
These apps are free to download and can be customized to suit your individual needs. Some of the apps even come with a barcode scanner that can instantly display the nutritional information of food items.
There are also other methods for tracking food intake if you are not interested in using a mobile app. Instead, you can weigh yourself every day and write down everything you eat in a food journal.
Self-monitoring can serve as both positive reinforcement for making healthy choices and a way to curb unhealthy habits. For example, when you see that you ate two candy bars at work during your lunch hour, it is more likely that you will avoid having dessert after dinner that night. The more aware you are of what you’re putting into your body, the better chance you have at losing weight and keeping it off long-term.
What Types of Food Will Help with Weight Loss
When tracking your food to lose weight, you need to provide your body with the nutrients it needs to function properly. Some individuals choose to follow a specific diet like:
- The Paleo Diet
- Veganism or Vegetarianism
- The Mediterranean Diet
- Ketogenic diet, commonly known as keto
If you are not following a specific type of diet, your healthy eating plan should include:
- Fresh fruits and vegetables
- Whole grains
- Fat-free or low-fat dairy products
- Lean meats, poultry, and fish
- Beans, eggs, and nuts
Remember to regulate your portion sizes and limit your saturated and trans fat intake, as well as your sodium and added sugars consumption.
Contact Garcia Weight Loss
At Garcia Weight Loss, we understand how daunting it can be to start your weight loss journey. Fortunately, tracking your food is one of the easiest ways to begin losing weight. If you would like to learn more about how Garcia Weight Loss can help you to start prioritizing your health, contact us today and call (813) 871-6465 for your free consultation.