HOW TO: Use MyFitnessPal (and LOSE WEIGHT)

February 6, 2018

Hey guys! I want to quickly thank you for checking out this week’s blog post. Today, we’re going to talk about MyFitnessPal. Now, I feel like I sound like a broken record at this point, but the #1 mistake people make when trying to lose weight is not accurately reporting their calories! So, I always refer them to MyFitnessPal. Not only does this help him or her be accountable for his or her decisions, if he or she is a client, I can add them as a friend and view their diary!

This accomplishes two things: people will be more aware of how unhealthy some foods are in large amounts (for example, two medium-sized bananas can equal up to 54g in carbs, mostly coming from sugar), and also help people be accountable for their caloric intake. But, there is one issue: nobody knows how to use a scale!!

It’s actually quite simple, however it takes some getting used to. But first, let me tell you why it’s important. A common example I use is peanut butter. So, in two tbsp. of peanut butter there are 190 calories. But let’s be honest, there is always more than two tbsp. on that spoon you just licked clean. But we know that 32g of peanut butter is equivalent to 2 tbsp. So, instead of eyeballing what looks like two tablespoons, we can just weigh out 32 grams. 32 grams will always be 32 grams. But two tablespoons are iffy.

Another example is chicken. There are 234 calories in one cup of chicken. But how much is a cup? Well, that varies depending on how much you can fit in a cup. Is the chicken cut into tiny chunks? Then you will probably fit more. But, 8 ounces of chicken will always be 8 ounces.

I hope that explains why weighing your food is important. Now, let’s talk about how – and it’s much simpler than you may think. You will be weighing most of your food in grams. In MyFitnessPal, you can simply change the serving size to be 1g. Now, after weighing your food, you will put however many grams you weighed out as the serving amount. For example, if you weighed 100g of rice, then you will put 100 as the amount of servings, since the serving size is on 1g. Next, zero out your scale and weigh the next item. Meats and fish are better weighed in ounces, and liq

 

uids are typically measured in milliliters, but I just use cup measurements.

Some foods are trickier to measure, like peanut butter and greek yogurt. For that, I recommend watching the video I linked this blog to as it is hard to explain via typing. But you’re still reading, so I will try. Let’s say you are adding peanut butter to your oatmeal. After your oats are cooked, place your bowl on the scale. You will then place the spoon you’re scooping the peanut butter with on your bowl, and zero (or tare) your scale out. Now, whatever is on your spoon will be accurately measured. When I allow peanut butter in my meal plan, I always try to get exactly 32g.

So, let me know if this blog was helpful and again thank you for taking the time to read it! Next, I will be going over a black bean burger recipe I found and tried out last week. They came out great! I will be posting that before Friday, so be on the look out! Thanks everyone. Talk to you soon.

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