Affect your health with ONE habit.
Whether you are trying to build muscle, burn fat, get into shape, train for a marathon, or achieve any goal...tracking is one of the most important habits that is necessary for improvement.
Many try to track every little single thing when they start. If that’s your cup of tea then go ahead and sip away. However, in my experience I find that tracking everything at first can be very daunting. What I suggest is to start off small. Track how many sodas you drink in a day. Or track how many servings of vegetables you have for each meal. Or track how much time you spend watching tv or browsing social media. Once you know what you have done and can visually see what you did or didn’t do, you can definitively come up with solutions to bad habits that may be hindering your fitness success. Many times we say things like, “I’m so busy, I have no time for exercising.” However, if you tracked how much time we spend on our phones on social media/watching tv we would see how much time we actually have, but choose to spend it on electronics. Now of course there are some that may not actually have the time, but for the most of us tracking will de-bunk the “I have no time to workout” motto.
Now let’s do some math, what if we chose to stop drinking those 3 sodas a day (450 calories per day) and utilize those 20 minutes to walk every day (burn about 100 calories per day). That would add up to 3850 calories burned/saved for the week and we know we need a 3500 calorie deficit to burn 1 lb. of fat. So in that one week we would’ve burned 1 lb. of fat from doing simple things like daily walking for 20 min and removing a few cans of soda from our nutrition!
There are many fancy apps out there that can help you track your food and activity on the go. But what works for me is a basic notebook and pen!
So if you want to start affecting your health positively or achieve any goal... start tracking!
Synergy for thought