I am a huge advocate of logging your food. It takes so much of the guessing game out of eating and allows you to hit proper calories and macros accurately. I recommend everyone walking through the doors of our facility or during our first consultation phone call to log at least 3 days of food.
These first three days I want them to eat normal. If we can’t see what hasn’t been working for you, it could be harder to determine what is best for you. After these first few days, we will then set you up with calories per day and macro nutrient distributions based on your current weight, activity levels, and goals. Then, I will have you log 3 more days for us.
For some, that’s all they need. From those three days, they can essentially eat the same stuff and be on the way to their goals. Could they lose quicker? Maybe. Could they perform their workouts better? Likely. But, it is working for them and I am fine with that. Progress and sustainability are at the top of my priority list, so if it ain’t broke, don’t fix it. This is also the perfect strategy for body maintenance. If someone stops logging, I encourage them to log a day or two every couple of months to ensure things are still going in the right direction.
For the rest of us, logging long term may be necessary. This is often the case for fat loss clients and muscle gain clients. These goals require pretty specific calorie and macro goals, in which your body may not be regulating properly when it tells you it’s hungry or full. Sometimes you need more, sometimes you need less, and especially in the beginning of any dietary change, our bodies are not necessarily in line with our satiety levels. I still prescribe individuals to log normal food intake for a few days. Then, we will give them their calories and macros and constantly check up on them to measure progress and reanalyze intake levels.
Does logging every day seem too much? No worries, because I actually recommend skipping a day each week. This will allow for them to have freedom with their food and not deprive themselves of what they really want. Issues come with deprivation. Don't go overboard on this day every week. Trying to keep in mind moderation with all things is key. But, this day off from logging will lead to a better, long term, lifestyle change.
With so many food options, diets, and trends out there, it is often overwhelming. Eating real food, in correct quantities is always going to be the best approach. Logging your food to ensure your calories and macros are where they need to be takes away a lot of the guessing. Remember, this isn't a diet for the short term, it's a solution for life. If you need help, let us know, we are there for you in this process of making a lifestyle change.
Sean Spire is the Owner and Head Coach of Aspire. Athletically, he enjoys lifting heavy shit, running in the middle of the day, and tough MetCons. Personally, he likes spending time with his amazing wife, Erika, and dog, Reef.