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Track your weight loss meals with the MyFitnessPal app it's a free app to use you
can download it to your iPhone to your Android or Windows Phone and you'll be
able to log all the of your meals track all of your calories and you'll be able
to get your weight loss goals much easier because you know exactly what you're putting into your body
Gregg here from Synergise Personal Training in Belarmine and I want to help you
synergise your life so that you can rock the body that you've always dreamed of
Have you ever wondered how some people can lose weight really quickly without any
stress and worry well I find that if you can track your food see if you track
your weight-loss meals you'll get success much easier you won't have to
worry about what you're putting into your body because you'll already know if
you plan it out in advance you'll be able to work out exactly how many
calories in each day that you need to lose body fat, it's easy all you gotta
do is track your meals every day for at least two to three weeks and then going
forward you'll probably do it once or twice a week but it's the first two to
three weeks where you need to track him use every day you'll get into the habit
and you'll be much better for success here's my tip use a set of scales if you
use a set of food scales you'll be more accurate to start and then once you've
got yourself into that routine of two to three weeks you'll be able to eyeball
your meals much easier and it'll be a habit and successful habits always
breed successful weight loss now there's many apps out there Just My
Fitness Pal is the one that I've used the most and so have most of my clients
and members of my gym it's free to use you can download it from your App Store
without any stress or worry you don't even have to pay for it and in this
video I'm gonna show you now how you can use it the first thing we're going to do
is we're gonna go to the App Store or your own app store I'm gonna actually search
for My Fitness Pal the app itself I'm gonna download it your phone I already
have it downloaded to mine and so we're just gonna click on it when it's
downloaded set up an account it's easy enough to do and once you've opened it
the home screen is here you can see at the top as my calories and then it has this this home screen has got different types of blogs
and articles you can see there they have no food added to it so we're going to
add in the first one and it's quite easy enough to use it's got a couple of
shortcuts on here you can click Add; Add in the first meal from yesterday can
just repeats it which is quite cool and you can see there there's my synergise
daily digestive drink an espresso and cream which I had first thing that's one
and we can manually search for items so for example if you went in and searched
for eggs and you click search you came up with loads of other different types
of brands different sizes and all sorts of different egg ideas I just happen to
have a couple bones I use it quite a lot so I going
Queens a frequent click egg and there's the top for you in Jake's medium 132
calories and you can see there has been my core so click on the tick we can add
that so that's meal one there for me today so I'm a drinking the coffee my
cream the next thing to do now is we're going to add in the next meal
so meal number two just going to search down you can see the different foods
that I found yesterday and the good thing here is we can add what's called a
multi add so we click multi add and then search for different foods you can add
them all at one goal instead of having two out of individually so asparagus
bacon olive oil eggs click on there it's important to remember the oils that you
cook your food and you need to add that into the app as well it's because you
need to include that as part of the calories so there's my four items there
and I'm just looking for coffee so I'm over caramel and cream that's my
breakfast I'll add that in there such meal number two so you can see 632
calories at meal number two next we're going to do now is we can see our meals
in for the day you can do this in advance which really helps with planning
out your meals and making sure you're on track so say for example and I'm
planning to have a chicken lunch so I put in chicken breasts there by next I'm
going to add some spinach leaves so that so click add spinach and I just happen
to have baby spinach leaves and this is going to change the proportions okay so
it's a hundred grams it just takes a little bit getting used to the app
itself once you've done it for a couple of days it's quite easy and so I'm going
to some feta cheese for that as well so have our chicken spinach all of our feta
cheese I'm just going to change per portion of the chicken it's going to
make it a little bit smaller there you go that's it
that's 292 calories done I Altis reduced out a little bit we can alter that 9 to
10 grams I'm the feta we can add a little bit
more yeah but obviously if you can waive your food they'll be much more accurate
well then just guessing that way you'll get a much more precise measurement HD
when you do your end of day my course so adding a little bit of salt
some ponds are adding everything as much as you can so you know where your
minerals are got a sconce an answer to the salad
unless that meal they're complete so that's meal number three lunch 312
calories spinach chicken and feta it's Marta salad so we can go on ahead now
and plan for all the meals for the day so it's going to me on number four and I
normally have a some kind of snack in the afternoon so let's say for example I
have a full full bar peanut and caramel one there it is there and then to this I
normally have a coffee afternoon so we'll add a coffee and again it's going
into my frequent foods the more food you use each time it remembers them all then
you can it's easier to track in for the next time just meal number five might
even have a dark chocolate and nuts and sea salts with my coffee so this is
quite a tasty bar quite high in calories quite haven't fats so I just have to
make sure it fits in with your macros and macro as we've talked about in other
videos and I'll talk again in future videos as well and might even add an
apple for a 3-1 if you fancy an apple just have to be aware that my calories
are all over my limits if you look at the top they're over by 139 not
excessive but you just have to bear in mind if you want to keep yourself on
track you want to keep yourself within your calorie limit as much as possible
so much they're gonna delete that because I move my cards I boss my
calories back down again and that what I'm gonna do instead is plan ahead for
my last evening meal so gonna have a steak burger made of lean beef mince and
probably have some broccoli without I'll obviously what if I have all the
ingredients I can always add it on top but I brings you back into a bit more
into lying there fifty hundred and thirty calories and the exercise is
basically just why step first him this morning I haven't even haven't trained
yet so hasn't included those extra exercise calories and at the end of each
day you want to make sure that you instruct within my course so I click
into the screen there and they can see my macros with this pie chart it's quite
good they it was pictorial to see where you are
I also click on nutrient so you can see what nutrients you're out for the day
sodium potassium vitamin A except excetera not really required but you
know if you if you want the information it's all there you can look at the
calories at each meal if you want to be a bit more precise firstly I think you
only need to know the macros and the total daily calories you can't see your
grade and pay for the premium subscription it gives you a little bit
more kind of functionality but I personally don't think you need it that
much I haven't got the premium I've got the basic one and you can add here the
water at the bottom to see how much water your buddy stage-struck and that's
quite important maybe need them quite a bit of water each day for weight loss
and also know the Fitbit you'll notice has a LinkedIn there and I'm gonna add
in extra exercise so I'm gonna add in the elliptical trainer for 21 minutes
and gives me extra colors at the top so this now will give me a nice low calorie
deficit so 600 is the target fifteen hundred and thirty consumed and 381
burned now in theory if I did this every day for five weeks I'd actually lose
weight and I'd be under 90 kills and it's not a hundred percent accurate but
it gives you an idea of where you can be and obviously if you're not losing
weight then obviously there's a problem somewhere
and at least using the MyFitnessPal up you can go back in and you can have a
look at what's going on it's a good idea to check out the goals so go in there
into the goal section you put you put in your starting weight you want to put in
your current weight obviously if it just started to come away and start something
with exactly the same going for your goal weight because the choose how much
weight you want to lose per week so I would want to lose a kilo per week if I
wanted to really go aggressively activity level and I'm quite much
office-based these days so I put in light reactive I mean obviously you can
choose the settings for you personally can't use how many times a week I want
to train I'm gonna calories you want to you want to use so I'm just changing
mine here you can change it to what other calories you want to do so if you
look at this 1,800 calories and I want to change the macros so my macros be my
carbs fats and proteins let's go supposed to mind you 20% for
carbs 40% for protein 40% for farts is pretty much the standard that I would
use to a hour I would give a client for weight loss for say 4 to 20 and might
just have to reduce those calories down to about 1600 obviously depends on what
your BMR is your basal metabolic rate you know you mug the site based upon
what weight you are you can select how many workouts a week you want to use so
I'll train four times a week for 30 minutes which would be ample enough
activity for a decent bit of weight loss you can set different goals for your
other nutrients as well if you want to
for example you can take your sugar down to 10 grams a week that just means it
gives you warning then if you love your sugar content and you can also actually
link this into other things too I have it linked into my Fitbit tracker you can
link it into other apps if you want to it's quite cool it's got a good bit of
functionality to use with different apps I just I quite like it attached to my
Fitbit so that then every time a train if it bit logs it and then automatically
logs to my fitness pal it just gives me an idea of War II am in terms of
are a caloric deficit each day you can also add in extra recipes if you want to
you can add in it you want foods you can put in what are your weekly weigh-ins
you know it's got a couple of things play thou with it have a look at it and
use it from today okay before you go I have a special give you 21 hacks for
getting your health back and fitting into your skinny wardrobe once again just
head over to my blog synergise.ie add in your email address and you'll be able to
receive this free gift straight away you'll also be able to read my tips and
tricks and life hacks for your better body don't forget to subscribe to my
youtube channel where you'll see all the latest videos that I upload each week
subscribe and you'll get notifications each time a new video is published
SYNERGISE YOUR LIFE with my weekly tips and tricks to help you supercharge your
body your lifestyle and your mindset if you've enjoyed this video please like or
share click the button down below so you can get notifications every time I
publish a new video this is Gregg and I'll see you next time
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