Logging and Tracking...

Pre-TSFL, whenever I started a diet, I would keep all kinds of charts and graphs and lists of goals to help me and keep me motivated...and I'd post them up on my bedroom wall with thumbtacks and keep track of my weight, etc. Counting calories was important; and sometimes (depending on the plan) I would count carbs, fats, and protein grams as well.

When I joined this program I decided I wasn't going to get all krazy like that. I would stop stressing over the numbers and just DO IT.

But...as soon as I saw my first week's large weight loss (7.4 lbs!) I was 'hooked' and wanted to see MORE. So I drew up a graph, redid my charts, and hung new ones on the wall.  And I was struck with how LITTLE progress I had made on other programs...despite really trying....I mean, it would be months and I'd be lucky to see a 5 lb  drop.

On the TSFL program though that was all in the past! I could see REAL results from my efforts. What a refreshing change!

So I eagerly tracked my weight losses....watched that graph move in a downward line, and was SO proud of myself. I tracked my food intake via the Daily Log sheet (I made copies and put them in a binder...I TOLD you I was anal LOL)...as well as logged my food herein.

But I DIDN'T get involved in a FitBit or BodyMedia armband (I'd gone that route before and to be honest it was making me NUTS, because it would swear I'd burned 'X' # of calories so I figured I HAD to lose 'X' amount of weight that week, etc...ugh...driving myself krazy...similar to what happens to me when I succumb to daily weigh-ins) or MyFitnessPal... or any of those things.
And I have nothing against those of you who use these things. More power to you if it works for you!

But I had to simplify...and 'just do it'. I DO log what I do, but in my own way.

I track my food intake with the Food Log on this website...which granted takes some practice and isn't the greatest (HINT: input your favorite foods as private foods, along with their nutrition content, and it will be quicker and easier to log what you ate every day), but it's a great way to track OVER TIME how I'm doing.

Specifically the weekly report, which shows me ON AVERAGE how many calories I'm eating per day, and my percentages of protein/carbs/fats etc....is very helpful information.


This is 'just enough' tracking information to keep me motivated and show me my progress, without making myself NUTS. It takes me 5 minutes at the end of every evening to log what I ate that day....and it's ALWAYS easier and a better idea to log it THAT DAY versus waiting...and then I've got the record.

I can look back and see how I'm doing 'overall'...using the Food log reports and graphs....but in addition, I made up an Excel spreadsheet for myself that tracks OVER THE LONG HAUL my calorie counts, number of hours exercised, etc.  It helps me.

Now, some people might suggest that it's still a little 'anal', still a little too much WORK to do all that.

But it WORKS for me. Many is the time I've looked at that spreadsheet after inputting that day's totals, and I've seen a 'trend' in my calories getting too high...or my carbs...or I can see a pattern in my weight, up 5 lbs one week, then down 6 lbs....(transition and maintenance are still tricky! I'm still refining, still adjusting).

I can see the 'forest' for the trees.  Get a birds-eye view.

I think that's important sometimes. We lose sight of the 'big picture' when we're concentrating on how we did TODAY. It's helpful sometimes to get an overall view, and to maybe look back a bit and see that we keep fighting the same battle over and over...maybe it's time to GET IT RIGHT (? LOL).....or maybe, that we are doing better than we thought we were, and to STOP STRESSING already.

So if charts and graphs HELP you, more power to you. They aren't necessary but they CAN keep you on track if you are that kind of a person. And I know from experience....if I don't track what I eat, I can forget so fast it'll make my head spin. I conveniently 'forgot' that I HAD my one snack for the day....or that I HAD my healthy fat already....or whatever.

So it's important to track.

BE HONEST WITH YOURSELF. Remember that no one can see your food log except yourself - unless you choose to share what you ate. It's all up to YOU. No one's standing over your shoulder telling you what to eat and what not to eat. You KNOW what to eat. You KNOW what not to eat. So just DO IT and log it and pat yourself on the back and MOVE ON.

Sometimes we overstress and overthink the program. But it's really quite simple....5 MF meals and one L&G. That's it. Every day.

Do it today, log it, and you're done.

Tomorrow, you get up and do it again.

That's all it takes. One day at a time, one meal at a time, 5 MF meals and 1 L&G. You can do that.

THINK about all the people out there doing more complicated programs.  They're counting points, counting grams of carbs, they are unable to eat even some HEALTHY foods (like spinach) because of medical conditions or blood thinners or what-have-you, under doctor's supervision, maybe even having undergone gastric bypass with all that entails (and it's NOT for sissies).

We don't have to worry about all that. All our meals are perfectly balanced and nutritious, and if you eat your MF meals and drink your water you will NOT be physically hungry (unless you're exercising till you DROP without adding extra lean....don't do that....please please add the lean if you work out, gang)....and you CAN lose weight this way.

It's not that hard when you look at it that way. Live in the MOMENT. Live for TODAY. TODAY you're going to get it right. Don't worry or think about tomorrow. You'll handle that when the time comes.

JUST WORK THE PROGRAM. TODAY.

That's all.

And MIRACLES can happen.

Keep on keepin' on!