{"id":37469,"date":"2017-10-04T07:41:28","date_gmt":"2017-10-04T07:41:28","guid":{"rendered":"https:\/\/cronometer.com\/blog\/?p=37469"},"modified":"2024-06-26T22:11:18","modified_gmt":"2024-06-27T05:11:18","slug":"six-tips-successful-weight-loss-tracking","status":"publish","type":"post","link":"https:\/\/cronometer.com\/blog\/six-tips-successful-weight-loss-tracking\/","title":{"rendered":"Six Tips for Successful Weight-Loss Tracking"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"37469\" class=\"elementor elementor-37469\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-39303a61 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"39303a61\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-10e0434a\" data-id=\"10e0434a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1eab2d2 elementor-widget elementor-widget-heading\" data-id=\"1eab2d2\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\">guest post from susan macfarlane, registered dietitian nutritionist<\/h6>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-29546152 elementor-widget elementor-widget-text-editor\" data-id=\"29546152\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>If you\u2019ve ever tried to lose weight in the past, it\u2019s likely you\u2019ve heard the old adage of \u201ceat less and move more\u201d from well-meaning friends, family members, and even healthcare professionals.<\/p><p>Although it seems like a logical approach to losing weight, this sentiment doesn\u2019t capture the subtle complexities that influence weight. Our individual biology, environment, and psychology all play a role in how our bodies lose and gain weight.<\/p><p>Becoming aware of your eating and exercise habits, and the factors within your environment that support or sabotage your weight loss attempts, is crucial for long-term, healthy weight loss.<\/p><p>Below you will find a summary of the six key tips I use in my <a href=\"http:\/\/susanmacfarlanenutrition.com\/\">nutrition practice<\/a> to help clients meet their weight loss goals.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ebdbe7 elementor-widget elementor-widget-heading\" data-id=\"0ebdbe7\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Start Tracking Your Lifestyle<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-83e849e elementor-widget elementor-widget-text-editor\" data-id=\"83e849e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Before you change <em>what <\/em>you eat, you need to know <em>why <\/em>you eat. Specifically, you need to identify the people, situations, time of day, foods, and emotions that make you want to eat. Similarly, it\u2019s important to note the factors that motivate you to exercise vs. get in the way of your fitness goals. Cronometer allows you to gather these details in real time. Track biometrics or use the \u2018Add Note\u2019 feature to do this.<\/p><p>For example, one of my clients added a note when a poor night&#8217;s sleep caused her to skip breakfast.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b26d3d6 elementor-widget elementor-widget-heading\" data-id=\"b26d3d6\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Don't Wait Until The End Of The Day To Log Your Food<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9223fff elementor-widget elementor-widget-text-editor\" data-id=\"9223fff\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Try to recall what you ate for lunch two days ago. Can you also remember how much of each item you ate, as well as the sauces and oils that were added? How\u2019d you do? ?<\/p><p>If you\u2019re like most people, you have no idea what you ate for lunch two days ago, let alone the amount you consumed. But when it comes to weight loss, these details matter. As much as possible, I encourage my clients to log their food as they eat. This is easiest for those working at a desk where they can keep the Cronometer tab open.<\/p><p>I also suggest using Reminders in the app to prompt you to complete your entry. And if you can\u2019t log right away, snap a photo of your meal then log it when you can.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5fb35e9 elementor-widget elementor-widget-heading\" data-id=\"5fb35e9\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><h2>The more calories a food has, the more carefully it should be measured<\/h2><\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c302b83 elementor-widget elementor-widget-text-editor\" data-id=\"c302b83\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>I don\u2019t believe that every morsel of food should be weighed or measured. However, there are a few calorie-dense items (even healthy ones) that we should measure before we eat them, given how easy they are to over-consume. The following list is a quick summary of the foods I ask clients to weigh or measure until they feel comfortable eye-balling a portion. (Note that I am not arguing over the healthfulness of the following items, only the calorie density.)<\/p><ul><li>All fats (butter, margarine, oil, etc.).<\/li><li>Nuts, seeds, and nut butters<\/li><li>Alcohol and sugar-sweetened beverages<\/li><li>Indulgences, (chips, chocolate, ice cream, etc.)<\/li><li>Pasta, rice, breakfast cereal<\/li><li>Meats<\/li><li>Cheese<\/li><li>Sauces and salad dressings<\/li><\/ul><p>The two food groups that I don\u2019t worry about measuring are fruit and vegetables since these foods are naturally low in calories; under and overestimating them will have little impact on total daily calorie intake.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d09edad elementor-widget elementor-widget-heading\" data-id=\"d09edad\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Overestimate how much you ate at restaurants<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c15bb07 elementor-widget elementor-widget-text-editor\" data-id=\"c15bb07\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Cronometer boasts an impressive database of restaurant meals and foods, making it easy to record meals eaten away from home. However, keep in mind that nutrition information determined by restaurants is not always accurate. \u00a0In general, the more complex an item, the greater the nutrition discrepancy may be. In addition, there is a big (calorie) difference between eating a sandwich that you made from home and a sandwich you ordered in a restaurant.<\/p><p>I suggest overestimating your portion at fast-food restaurants by 10-20% and at sit-down and family style restaurants by 30-40%. At the end of the week, it\u2019s better to overestimate how much you ate and see a weight loss versus underestimate and see no change or a gain in weight without knowing why.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c3927c9 elementor-widget elementor-widget-heading\" data-id=\"c3927c9\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><h2>Take advantage of Custom Recipes<\/h2><\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2c7e5e9 elementor-widget elementor-widget-text-editor\" data-id=\"2c7e5e9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Entering your entire recipe can be a pain, especially when Cronometer includes the calorie and nutrient information for a dish that looks similar to what you made. However, there can be significant calorie and nutrient variation between your recipe and those included in Cronometer\u2019s database, which can influence your weight loss outcome.<\/p><p>My advice is to think about the recipes you cooked over the previous two weeks, entering those you made often as a \u201c<a href=\"https:\/\/cronometer.com\/blog\/how-to-recipes\/\">Custom Recipe<\/a>\u201d in Cronometer. It\u2019s also a good idea to set some time aside each week (for example, when you are menu planning or meal prepping) to enter any new recipes into your Cronometer recipe account.<\/p><p>By <a href=\"https:\/\/77pg.adj.st\/cronometer\/subscriptionPage?adj_t=1c1dpbc4_1cglfsnp_1cppsvqi&amp;adj_label=#plans\">upgrading to the Gold subscription<\/a> of Cronometer, you can do this easily by copy and pasting a URL from the recipe website with the <a href=\"https:\/\/cronometer.com\/blog\/recipe-importer\/\">Recipe Importer<\/a>.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f197469 elementor-widget elementor-widget-heading\" data-id=\"f197469\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Treat Cronometer As A Meal Planning App<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6f5fcea elementor-widget elementor-widget-text-editor\" data-id=\"6f5fcea\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>When it comes to sustainable weight loss, planning and organization are your best assets. People tend to struggle the most with their food choices when they are hungry and have no plan for what they are going to eat. In this situation, we usually opt for the easiest (but not necessarily the healthiest) option.<\/p><p>Because Cronometer allows you to track your meals <em>before<\/em> you eat them, you can use your food diary to create custom meal plans for you and your family. I advise my clients to block off some time during the weekend (before grocery shopping) to plan a week\u2019s worth of meals and snacks. Any new recipes that will be used during the upcoming week can also be added. Meal planning makes tracking during the week easy since the food is already entered. In addition, you can drag and drop meals and snacks into upcoming weeks to create a reusable and dynamic meal plan.<\/p><p>If you have other tried and trued tips for weight loss tracking, I\u2019d love to hear about them. Feel free to head over to the <a href=\"https:\/\/forums.cronometer.com\/\">forum<\/a> to share your tips!<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>guest post from susan macfarlane, registered dietitian nutritionist If you\u2019ve ever tried to lose weight in the past, it\u2019s likely you\u2019ve heard the old adage of \u201ceat less and move more\u201d from well-meaning friends, family members, and even healthcare professionals. Although it seems like a logical approach to losing weight, this sentiment doesn\u2019t capture the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":52700,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[3356],"tags":[],"class_list":["post-37469","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.3 (Yoast SEO v23.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Six Tips for Successful Weight-Loss Tracking - Cronometer Blog<\/title>\n<meta name=\"description\" content=\"six tips for successful weight-loss tracking using cronometer.com\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cronometer.com\/blog\/six-tips-successful-weight-loss-tracking\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Six Tips for Successful Weight-Loss Tracking\" \/>\n<meta property=\"og:description\" content=\"guest post from susan macfarlane, registered dietitian nutritionist If you\u2019ve ever tried to lose weight in the past, it\u2019s likely you\u2019ve heard the old\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cronometer.com\/blog\/six-tips-successful-weight-loss-tracking\/\" \/>\n<meta property=\"og:site_name\" content=\"Cronometer Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/cronometer\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-10-04T07:41:28+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-06-27T05:11:18+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2017\/10\/Blog-Image-Weight-Chart.png\" \/>\n\t<meta property=\"og:image:width\" content=\"870\" \/>\n\t<meta property=\"og:image:height\" content=\"580\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@cronometer\" \/>\n<meta name=\"twitter:site\" content=\"@cronometer\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/cronometer.com\/blog\/six-tips-successful-weight-loss-tracking\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/cronometer.com\/blog\/six-tips-successful-weight-loss-tracking\/\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\/\/cronometer.com\/blog\/#\/schema\/person\/6965a25a53144fdefa12a81f173634c6\"},\"headline\":\"Six Tips for Successful Weight-Loss Tracking\",\"datePublished\":\"2017-10-04T07:41:28+00:00\",\"dateModified\":\"2024-06-27T05:11:18+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/cronometer.com\/blog\/six-tips-successful-weight-loss-tracking\/\"},\"wordCount\":1024,\"publisher\":{\"@id\":\"https:\/\/cronometer.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/cronometer.com\/blog\/six-tips-successful-weight-loss-tracking\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2017\/10\/Blog-Image-Weight-Chart.png\",\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cronometer.com\/blog\/six-tips-successful-weight-loss-tracking\/\",\"url\":\"https:\/\/cronometer.com\/blog\/six-tips-successful-weight-loss-tracking\/\",\"name\":\"Six Tips for Successful Weight-Loss Tracking - 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