Part 2 - How To Track Calories

Once you have your calorie target, you need a method to ensure you stay under it.

Using the MyFitnessPal app you'll be able to track the food you eat and stay under your target.The video above details how to set up and use the app.

Key Points:

▪️ Download MyFitnessPal (free version is fine)

▪️ Set it up with the same details you used in our calorie calculator (the calorie target in MFP may be different but just ignore it, use our number)

▪️ Scan foods by their barcode to enter in the appSearch foods if no barcode

▪️ Pay attention to serving sizes when adding foods into your diary

▪️ It will add up all the food you eat throughout the day, aim to keep your total number under your daily target

P.S. MyFitnessPal now limits how many barcodes you can scan each month (if you had it downloaded before they updated this you may still have full access to the scanner). You can still enter foods by searching them or adding them manually if you run out of scans.

Part 3 - Journalling Your Food

If you're tracking through MyFitnessPal, you DON'T need to watch this video. This video is for people that don't want to track through the app and just want to journal their food.

Food journalling is a great way to see how you're going with your food, without logging foods or weighing them. Write down everything you eat for each day of the week and I'll give you feedback and suggest any changes you might need to make.

Key Points:

▪️ Print off food journals here: https://drive.google.com/file/d/15539uIHI6Z6Ooz8Z7jv_4UVeQTNQAYch/view?usp=drive_link

▪️ Write down EVERYTHING you eat or drink each day

▪️ Be completely honest with yourself and with us

▪️ Give rough estimate of portion sizes using the guides below

▪️ On check-in day, send a pic of your food journal

Portion Control Tip:

Without knowing calories, it's hard to say if you're eating the right amount or too much.

Here is a rough guideline of how many serves you might want to aim for each day:

Men (serves of each per day) -

▪️ 6-8 palms of protein

▪️ 6-8 fists of vegetables