• Ben Banbury

2 Simple Ways to Log Your Food Intake

Updated: Jul 10, 2021

80% of weight loss comes down to nutrition. By logging your food intake you can absolutely guarantee yourself results

Why Log Your Food Intake?

Okay, so from the word go I'm going to tell you that logging your food is pretty boring!

Some times you need to do the boring shi*t to get the results you want

For example paying your taxes, going to work meetings and doing the food shop

By completing these mundane jobs you can ensure you keep Mr. Taxman, your boss, partner and hungry kids happy

Logging your food is boring, but done correctly you can literally guarantee results

80% of weight loss comes down to what you put in your mouth. So by taking control of your diet you can smugly watch the scales consistently drop

5 Benefits of Food Logging

1. Creates awareness - By just seeing your whole day of eating laid out in front you, you can easily spot where unnecessary calories may have snuck in

2. You can learn about your eating habits - Are you getting enough fruit and veg in? Are you actually eating a lot more than you thought? Are you drinking way too much booze? Or are those few biscuits a day more than you realised?

By logging your food you'll be able to spot these tell-tale weight gain flags straight away

3. Makes you accountable - Now when you're in your favorite coffee shop and you see that brownie in the cabinet calling your name, you're more likely to think twice about tucking in

4. Leads to A-ha moments - A great example of this is one of my old 1:1 clients, Jason. Jason was looking to lose weight and had started really improving his diet. Every morning he had a smoothie filled with tonnes of fruit, veg, seeds, nuts and protein powder

After 4 weeks the scales had barely changed so we sat down and went through his food log. It turned out that his morning smoothie was racking up over 800 calories due to the peanut butter and seeds! By logging his food we could spot this, and create a solution

5. Learn how many calories you need a day - We all need calories to function daily, but how much do you need? By using a food tracking app you can figure that out and aim to hit it everyday!

2 Methods to Logging Your Food Intake

1. Using a Journal - Beginners Option

Grab a notebook and write the words:

  • Food and portion size along the top and

  • Breakfast, lunch, dinner and snack along the left hand side

All you need to do is write next to each meal time what you had and make sure to include the portion size

If you don't want to start weighing your food straight away (and I don't blame you), you can use measurements like; A handful of, a fist sized portion of and a thumb sized portion of

To start with it doesn't need to be any more complicated than this! Over time I'd recommend working out the calories, so you know for future reference

2. Using MyFitnessPal - More Advanced Option

MyFitnessPal is a free tracking app. It's the exact same app my clients use to track their food while following my training plans

MyFitnessPal boasts an impressive database of 5 million food items. So what does that mean?

It means that you can find exactly how many calories are in your food and add it to your diary. You can also scan the bar code of the product to find the calories in seconds!

Now all you need to do log your details and fitness goal into MyFitnessPal and it will set you a daily calorie goal

Enter your food, or scan the bar code and simply make sure you hit that target number!