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What You Eat Matters! Use Myfitnesspal to Keep Track Of Your Eating Habit

What You Eat Matters! Use Myfitnesspal to Keep Track Of Your Eating Habit

It’s easy to remember what you had for dinner yesterday, but what if I asked you what you ate last Friday? Most of us have difficulty keeping track of our food choices. When you don’t record what you’ve eaten, it’s easy to overeat.

Recalling what you had for breakfast, lunch, and dinner is one thing, but do you remembering snacks can be problematic. Did you take one of the doughnuts that your boss bought for the office? Would you remember the late-night ice-cream binge or the post-work-week snack attack? Even if you could recall all the things you’ve eaten, you’d have a hard time remembering the size of the portion that you consumed.

Being unaware of your caloric intake can make it difficult to lose weight. Instead of identifying constructive ways to shed pounds, lots of us resort to beating ourselves up or trying to stick to a boring or restrictive diet.

You can’t solve a problem until you identify its TRUE cause

If you want to get to the root of your unhealthy habits, collect some data on yourself. By looking at precisely what you eat, you’ll be able to home in on dieting missteps that are making you unhealthy.

Think about the last time you tried to solve a problem without knowing what caused it in the first place. It’s nearly impossible to come up with a solution unless you have a clear overview of the situation. Your health and wellness is no different. By writing down exactly what you eat and how much of it you consume, you can make healthy dietary adjustments.

MyFitnessPal helps you collect the information you need

If you find the idea of keeping a food journal cumbersome, there’s a streamlined electronic food journal that can help you make informed decisions about your eating habits. MyFitnessPal is an app that enables you to record data about your meals and snacks.

Using this app is superior to other food journals because it allows you to set goals for yourself and track your choices in real time. It can project the approximate number of calories you should take in based on the information you supply.

Besides having a quick and easy way to enter meals and snacks, you’ll be able to pull from a database of over 5 million foods to find the best estimate of how many calories you’ve consumed. If you eat at a restaurant or enjoy food without a nutrition label, you can search the database to figure out the nutritional value of those items.

You can also log exercise in MyFitnessPal in order to determine how that affects your necessary intake for the day. The app is also designed to interface with wearable fitness trackers and apps so that you can sync your data to get the clearest picture about your health. If you want to make a change but can’t hire a trainer or a dietitian, this app may give you the tools to get you started on your wellness journey.

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How to use MyFitnessPal’s best features

Set your calorie intake target

After you’ve created a MyFitnessPal profile, you’ll have a chance to set your health and fitness goals. Note that you can set these goals in-app or on the desktop version of the service.

On the desktop version, go to the “Goals” tab and click on “View Guided Setup” to change your goals at any time. The link will take you to a page called “Update your diet profile.”

    It will give you a chance to input your weight, height, and activity level. You’ll also select if you are trying lose, gain, or maintain your weight.

      After you’ve recorded that information, the app will determine the number of calories that you should consume each day to reach your goals. You can find that number by clicking on the “My Home” tab, or going to the “Goals” tab (shown below).

        You can make changes to customize and refine your goals as your needs change. Checking and updating your goals on the app is simple as well. Just click on the sidebar menu and go to “Goals” to have the information in the palm of your hand.

        Scan barcodes to get all the information you need

        While many of the features of MyFitnessPal are accessible on the website as well as through the app, the barcode scanner is only available through your phone. In future updates, the company would like to include a manual input option for barcodes numbers, but until then, we still have our phones.

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        On the top left, click on the sidebar menu to show your options. Scroll down to “Diary” and click on it. Select a meal. You’ll get a screen that looks like this:

          On the top right-hand side, notice the symbol that looks like a bar code. Click that symbol, which will open a scanner. Scan the barcode for the item you ate. This will load the nutrition facts for that item, which will appear like the image below.

            You can adjust the serving size and number of servings to get an accurate reflection of your intake. When all of your information is correct, hit the check mark in the top right-hand corner. This action not only enters the food into your food journal, but it also subtracts the number of calories from your caloric intake goal.

            With such a simple process, it’s easy to monitor your consumption and determine whether you should indulge or eat a light meal.

            Check your overall statistics to see your progress

            You can see how you’re doing ever day under the “Diary” tab. If you want to examine long term trends, MyFitnessPal makes that easy to do too.

            To see how you’re doing over an extended period of time, go to the sidebar menu on the app. Click on the “Progress” tab.

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              At the top, you have the option to view your weight and designate a period of time. You can also look at measurements such as your waist, neck, or hips, by clicking on the “Weight” tab. You can adjust the period of time from one week, to several months to get a graph or your progress.

              Input exercise data

              MyFitnessPal syncs with fitness wearables such as the FitBit and the UA Band, but you can also sync other exercise apps to upload your data directly into MyFitnessPal.

              If you don’t have wearables or fitness apps, you can also enter your exercise by hand. Input your fitness data by going to the “My Home” page on the desktop version of the site. Click on “Add Exercise” in the “Your Daily Summary” box.

                You can also go directly to the “Exercise” tab to manually input your physical activity.

                  You’ll easily be able to consider your training routine alongside your diet. MyFitnessPal even has a database that allows you to search for your exercise if you are uncertain about the number of calories you’ve burned.

                  Using the app enables you to input the same information by going to “Diary” and clicking on the plus sign under “Exercise.”

                  After you’ve selected an exercise, it will appear under your most recently used options so that you can quickly add it again without having to search the database.

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                  If they don’t have barcodes, search for it

                  By returning to the “Diary” tab on the sidebar menu of the app, you can add food under the meal or snack heading of your choice. Your favorite meals and snacks will appear so that you can add those without looking up the information, but if you’re trying something new, you can enter the item in “Search for a Food.”

                    If you typed in “hummus,” the app would give you all the options for hummus in the database. You can select from different brands, and the adjust the serving size to get the most accurate information.

                      It also comes with supplementary articles too

                      The home page of the app not only shows you your progress for the day, but it also displays featured articles to keep you motivated and educated. The articles include everything from fitness and diet tips to blog posts about activities that get you out of your office and into the world.

                      If you want to search for articles on a particular fitness topic, go to “Blog” on the sidebar menu. You can type a search term and find a plethora of articles on your topic of choice. Read them on your phone to arm yourself with the knowledge that you need to succeed.

                      MyFitnessPal keeps you accountable and visualise your small progress

                      Many of us struggle with making good decisions about what to eat and whether we should exercise. Without motivation, it’s easy to fall into bad habits such as snacking too much or leading a sedentary lifestyle.

                      By committing to recording your meals, snacks, and exercise, you’ll notice a shift in how you perceive the small actions that make up your day. That chocolate chip cookie doesn’t look as appealing when you realize that it will put you over your caloric intake goal for the day. Binge-watching your favorite show when you can see that you haven’t exercised all week may not seem like such a good idea.

                      MyFitnessPal lets you see the big picture. It’s intuitive to use, and it streamlines the process of recording your health data. You can pay for the premium membership to get the most advanced features on the app, but everything I’ve shown to you today is available in the free version of the app. With so many tools at no cost, there’s no reason not to give it a shot.

                      More by this author

                      Jolie Choi

                      Having experienced her own extreme transformation process, Jolie strongly believes that staying healthy takes determined and consistent action.

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                      Last Updated on January 11, 2021

                      11 Hidden Benefits of Using Oil Diffusers

                      11 Hidden Benefits of Using Oil Diffusers

                      Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

                      Read on for 11 hidden benefits of using oil diffusers.

                      1. Safe Scents That Make Sense

                      Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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                      2. Stress Relief

                      Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

                      3. Improved Sleep

                      Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

                      4. Appetite Control

                      Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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                      5. Bacteria and Mold Killing

                      When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

                      6. Decongestion and Mucus Control

                      Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

                      7. Mosquito Repellant

                      Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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                      8. Pain Relief

                      While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

                      9. The New Anti-Viral

                      Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

                      10. Improved Cognitive Function

                      Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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                      11. Money Saving

                      With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

                      Featured photo credit: Jopeel Quimpo via unsplash.com

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