Blog

Tracking Your Success

Tracking Your Success

Counting calories is never very much fun, however if you do not already track them, it can be very difficult to determine what the best formula for your goal is. This can range from weight loss or weight gain.

Tips to Start Tracking Your Success
  1. Begin with a minimum of four days where you track your current diet. This will give you a better understanding of your starting point, with your exact percentages for carbs, fats, proteins, and your current caloric intake.
  2. Next. you should start cleaning up your diet. Become aware of which foods you should cut out.
  3. Be consistent – this is very important,

Below are some general rules that I find helpful when I plan out my meals for the day.

Daily Food Guidelines:
  1. Carbs
    • No more than 3 servings per day
    • The following are examples of 1 serving of carbs:
      • 1 cup of cooked quinoa
      • 1/2 cup of cooked rice
      • 1 piece of bread
    • Keep in mind that carbs are in fruits as well
  2. Veggies
    • Try to include as much as you can into your diet, but only the ones in the low glycemic index
    • Some good examples of veggies in the low glycemic index are:
      • broccoli
      • asparagus
      • not too many green beans and carrots
  3. Protein
    • Always include protein in your diet, such as lean meats and fish
    • For a plant-based way, try more beans and legumes
  4. Dairy
    • Have no more than 1 serving in a day
    • One serving of dairy include:
      • 1 cup of milk
      • 1-1 1/2 ounces of cheese
      • 1 cup of yogurt
  5. Fruit
    • Have 2 servings per day
    • It is best to choose berries on the low glycemic index, such as:
      • Apples
      • Oranges
      • Strawberries
  6. Water
    • It is very important to have no less than 2 liters of per day
    • On workout days you should have up to 3 or 4 liters

I use My Fitness Pal to track my calorie intake everyday, and the tracking method creates a chart. The chart I have shown here is what I ideally look for. It includes a general balance of all your carbs, proteins, and good fats!

  • An ideal breakdown of your macros is 40% Carbs, 30% Fat, and 30% Protein.
Important Things to Remember:
  • Make sure you are also checking in with your sodium intake and keep it below 1500 mg/day.
  • Also remember the 80/20 rule:

– 80% of your day can be cleaning clean, and as best as you can.

– The other 20% is best for allowing some of life’s little pleasure, in moderation.

 

 

 

Be well,

Shanon McMillan

CPT

 

Leave a Comment

Your email address will not be published. Required fields are marked *