Double Your Weight Loss By Using A Journal

Double Your Weight Loss By Using A Journal

Agenda Why Journal? MyFitnessPal.com Introduction Finding the Site & Signing Up Navigating the Site Tracking Foods & Exercise Printing Information FAQs

Why Journal? It Works Keeping a food diary can help double a person s weight loss according to a study from Kaiser Permanente s Center for Health Research. The findings, from one of the largest and longest running weight loss maintenance trials ever conducted, will be published in the August issue of the American Journal of Preventive Medicine.

Why Journal? Allows you to monitor how many calories you are consuming. Helps you control the urge to overeat. Encourages you to make better food choices. Helps you realize how much you really eat! Shows how committed you are in getting the results. Allows you to track your progress over time You can get help from a health care professional Allows you to make a connection between the foods you eat and how you feel. Helps you make sure you are eating a well-balanced diet. Encourages you to use your brain.

www.myfitnesspal.com MyFitnessPal.com is a diet and fitness community built with one purpose in mind: providing you with the tools and support you need to achieve your weight loss goals. We will use MyFitnessPal.com as a tool to track your daily food intake and exercise. The following slides will serve as a walkthrough in getting setup and working with MyFitnessPal.com. MyFitnessPal is also available as an App on your mobile phone and tablet We have found that MyFitnessPal is the easiest of all the websites and app out there. It also has all of the Advocare products loaded in.

Finding the Site & Signing Up Finding the site is as simple as pointing your browser to MyFitnessPal.com. Once you ve navigated to the website, the next step is to initiate the sign up process. In the upper right hand corner of the website we are going to click Sign Up.

Finding the Site & Signing Up Once you ve initiated the sign up process you ll select: Username Enter Your Email Password You ll be asked to enter some basic information including: Age, Weight, Desired Weight, Gender, Etc.

Finding the Site & Signing Up MyFitnessPal will present suggested fitness & nutrition goals. For now we can disregard this and hit Get Started Now. After you ve clicked this button, you are signed up and you should be looking at the User Interface.

Navigating The Site From here we can access the entire site. For our purposes, we will focus on My Home, Food, and Exercise.

Navigating The Site In the Home tab we are able to change our dietary goals (this will be discussed at your initial consultation) and track food and exercise. Things like Mail, Profile, My Blog, Friends, and Settings are not needed for our purposes.

Navigating The Site: Food Food Diary Database My Foods Add a custom food My Meals Create a custom meal Create a custom recipe Recipes Settings

Navigating The Site: Exercise Exercise Diary Database My Exercises Add a custom exercise Settings

Tracking Foods & Exercise We now are familiar with the layout. The next step is learning how to track our food & beverages. First navigate to the Food tab. Once there, select Food Diary (by default this will be selected)

Tracking Foods & Exercise Select a meal (Breakfast, as an example) and click Add Food. Once we ve searched for a food, we can select an option, enter servings and serving size, then select Add Food To Diary.

Tracking Foods & Exercise Now we see that our salad has been added and the totals are reflected.

Tracking Foods & Exercise Beverages are added using the same method. The ONLY exception is when adding water. Directly below our Food Diary we have an input for adding water. It s as simple as selecting a number of cups consumed.

Tracking Foods & Exercise To track exercise we will navigate to the exercise tab. By default our exercise diary will be shown. This system works the same way as food tracking. We simply select Add Exercise for either cardiovascular or weight training.

Tracking Foods & Exercise Now we search for an exercise and select the one that best corresponds to our search. We enter the amount of time exercised and add the exercise. Our exercise is now reflected in the diary.

Printing Information Printing out your information is important. This is how you will communicate your diet and exercise journal with your coach. At the bottom of both the Food & Exercise Diary pages there is an orange button labeled View Full Report (Printable). Click this button (for both Food & Exercise).

Printing Information Select what we want to report on (for our purposes, Food & Exercise Diary). Select Change Report & it will update and refresh. Print the page through your browser. That s it!

F.A.Q. Question: How can I share my journal without printing it? Answer: You can save it as a PDF or you can also friend people on MyFitnessPal and share your journal with them. Question: How do I input my Personal Training Session or Group Personal Training when it comes to logging it into my exercise? Answer: Add a cardio workout and put 350 calories for 60 minutes. It will always vary based on how much cardio you do and how much resistance training you do but most fitness programs include both during their sessions, which is why it will vary. Instead of trying to remember each day everything you did, just add a few workouts that you can just pick each time to make it quicker to input. As a general rule, guess on the lower side of the workout calorie burn.