Measuring Up

When I started working with a trainer a few years ago, he made the bold statement that I probably didn't know what I was actually eating.  I quickly informed him that he was wrong.

He said, "Do you measure it out? Everything that goes in your mouth-- do you weigh it or put it in a measuring cup or spoon?"  Then gave me that look that said 1) I was busted and 2) that there was no point in me actually answering that question. 

Uh.  Seriously?  Who does that? Who has time for that nonsense?

From ISSA's Specialist in Fitness Nutrition

It took me a long time to realize that he was right, and that taking the time to measure was really important to achieving my weight loss goals.  I was thinking about that conversation (ok, ok, conversations) when I came across this study that shows what people perceive they consume versus what they actually eat.  People underestimate the amount of  grains and fats they actually eat, and overestimate the amount of vegetables and protein they consume.  Basically, our human tendenacy is to take what we believe to be healthy, and give ourselves the benefit of the doubt. 

If you are struggling to lose weight, figure out how many calories you need.  (Ask me! Happy to help) and then take the time to look at what a serving size actually is.  Hint: unless it's measured, nobody eats the recommended serving size of 1/2 cup of ice cream. Or 3/4 cup of cereal. Or 2 T of Peanut Butter.   Invest in a food scale and some measuring spoons/cups.  Use them consistently and see what a difference in makes!

I'll be talking about meal plans later, but I've found that it is also really helpful to track your food.  As I learned at weight watchers a long, long time ago:  You bite it, you write it.  A paper journal is really helpful, but if you are "techy" apps can be a great tool.  I personally love myfitnesspal, and ask my clients to use it.  It's great to be able to keep a food diary that figures the calories as well as things like protein, fats, carbohydrates and even potassium and sodium.  Diaries can be made shareable, which adds for a level of accountability.  Recruit a friend to support you in this and invite them to see what you eat.  Of course, as my trainer reminded me, it's only as accurate as the information you add to it.

Take the time.  Don't lie to yourself.  (I had to learn that my hips always knew the truth, no matter what I recorded!) Measure, measure, measure!