How do you set your weight loss goals into motion and embark on a new plan? AICR’s New American Plate (NAP) Challenge, a 12-week weight loss program, is kicking off now, so I thought this was the perfect time to talk about my first recommendation to any new patient I see seeking weight loss: food records.
Accountability is a key component to behavior change, and is particularly effective for weight loss. Maintaining a healthy body weight will help reduce your cancer risk, and now’s the perfect time to use all your resources that can make this journey a bit easier.
Have you ever noticed you’re more likely to go to a gym class if you’ve committed to go with your friend? Or that you are less likely to overspend at the grocery store when you have a list?
Keeping a food record is one of the best forms of personal accountability. Once you start to learn about your own patterns and triggers to eating, you can identify areas to modify that will help you achieve your weight loss goals. There are many online programs and phone apps that make it easy to track your food intake and learn more about which foods and meals prove the best nutrition. Now the question is, how do you choose the best app? Continue reading
AICR’s October eNews article features 7 phone apps for good health and cancer prevention. If you’re trying to lose weight, tracking your food intake is one of the best ways to get started – it holds you accountable for what you eat and allows you to see areas for improvement. You might realize foods (or drinks) that seemed harmless, like your daily coffee with cream and sugar, can really add up in the calorie bank.
If you want to track your intake on a computer, here are six great websites for weight loss. These sites are either personal favorites or ones that have successfully helped clients of mine manage their weight.
Getting Started: Determine your daily calorie goals. This varies for everyone but you can use an online calculator like this one for an estimate or go to a health professional (e.g., a registered dietitian). Many of these sites use a similar calorie calculator when you sign up for an account.
1. Myfitnesspal.com – At this site you enter what you’ve eaten and those foods are subtracted from your daily calorie goals. It’s rare that I can’t find something I have eaten on this website! It has just about everything, ranging from individual foods to common restaurant meals. You can add customized recipes and set your home screen to display the nutrients you care most about (e.g. calories, carbohydrates, protein, sodium, and fiber). Continue reading