Maybe you feel like you’re doing everything your coach says but not progressing like you should. Assuming you’re focusing on the biggies (like getting enough sleep, managing stress) and there’s nothing going on under the hood (hormonal imbalances), the way you could start seeing some progress could be as simple as avoiding these common mistakes:
Of course, there are times where you can’t avoid this like when you’re out at a restaurant or social event. But, truth be told, you’re not going to be very good at it without some experience under your belt. Whenever you can, especially when you’re first starting, make sure to use a food scale and be exact with your measurements. It takes two seconds and will teach you exactly what certain quantities of certain foods looks like so you’re that much better equipped to eyeball portion sizes when out and about.
Measuring volume instead of weight
Do not use measuring cups and spoons when tracking your macros. Two reasons: they are not very accurate and they are messy! Weigh out all your food to get more exact measurements and to avoid a sink full of dishes.
Using generic measurements
“1 medium avocado” can mean a lot of different things to different people. In fact, avocados can range from anywhere from 3 to 8.5 ounces (minus the seed and skin). That can be a 135 to 390 calorie range. Just weigh the avocado by ounces or grams.
Using “bulk” meal entries
Did you make yourself a shrimp taco? Don’t enter in something like “Shrimp Taco Homemade” into MyFitnessPal. There’s simply not enough information to get an accurate nutritional snapshot. Do the work and scan the package for the tortilla, and weigh out the shrimp, sauces, and toppings separately.
Forgetting to track everything
Ever snack on something and say “I’ll just add it later”. Nine out of 10 times, you’re going to forget. In fact, we recommend never eating anything before putting it into the app first.
Picking at food
This can be tough if you’re a big snacker. In fact, it takes a lot of practice to not grab a quick handful of grapes from the counter and mindlessly pop them into your mouth. The thing is that those little snacks throughout the day that go unaccounted for can really add up.
Adding back calories for exercise
Your coach already accounted for all your activity levels when they created your macro goals so if you start tracking your exercise into MyFitnessPal, it’s going to account for your exercise twice. That could put you out of a caloric deficit so avoid it!
Not pre-planning your day
If you get overwhelmed with tracking and hitting macros, this is major! Spend 2-5 minutes in the morning pre-entering all the food you’re planning to eat throughout the day and adjust portion sizes to make it all fit. Once that’s done, you have an exact game plan on how to hit your macros. Then, all you have to do is eat what you inputted and you avoid thinking too heavily about food for the rest of the day!
Mixing up the way you weigh things
We get this question often: “Do I weigh my food raw or cooked?” The answer is, it doesn’t matter as long as you do either consistently. We prefer to batch cook proteins and veggies early in the week, so we normally weigh everything cooked so it’s easy!