MyFitnessPal: Weight Loss Is Now Fun And Easier

There was once a time when losing weight was quite a struggle. There’s the gym but it requires membership. There’s your friendly liposuction clinic but obviously it’s invasive not to mention expensive. There are also self-help books on counting calories but these have limited recipes and rarely include nutritional info while some of it have ingredients that aren’t available locally. Where do you get kale, collard, cottage cheese, or quinoa? Go figure.

Fast forward to the era when almost everyone has mobile phones and almost everything starts to have its own app. Modern technology now makes losing weight interesting and fun. Weight watchers nowadays have more control, timely feedback, and could take actions fast like passing off on a slice of shortcake because calorie goal has been reached. Freeze it and tomorrow’s another day.

Seven months ago I was looking for a solution to my weight loss plateau. It’s the dreaded point of anyone trying to lose (or even gain) weight. Common knowledge dictates eat less, exercise more but it is easier said than done. Often times this hit or miss leads to under nourishment, sickness, and eventually, failure. I’ve seen people going back to square one and never attempting to cut weight ever again due to disappointment and/or lack of motivation.

This is where the apps come in. There are several apps that help count calories but I use Under Armor’s MyFitnessPal which is among the popular ones, if not the most, under its category. Since I started using it in August I have never turned back, never skipped a day without entry of my meals. The results gradually followed and goal finally reached. Thanks to data-driven weight loss.

MyFitnessPal allows its users to customize their own weight loss plan. Goal could be as aggressive as a 2-lb loss per week or just take it easy at .5 lb per week.

Personalized diet plan.

The app’s weight goal factors in the user’s activity level from Not Very Active to Very Active. Mine should be the former but since I have the leisure to take short breaks when my Garmin says Move! I set mine on Lightly Active. I normally achieve 10 stairs level (up) and 5,000 steps daily.

Activity level menu.

Of course, counting calories means food consumed versus daily calorie goal. This is where MyFitnessPal’s huge food database becomes an advantage. You may now start throwing away those diet self-help books you bought from the thrift shop. If you’re Filipino or Asian or anyone but American most likely those paper books do not include local dishes. So far everything I ate are on MyFitnessPal: sinigang, tulingan, sisig, tuna pasta, pizza, adobo, kamoteng kahoy, kangkong, balut, bulalo, sweet potatoes, bananas, eggs, etc. Whether it’s English or Tagalog food name, this app would have a match for it.

Use the app’s barcode reader if food label has a barcode. Trust me you’ll love this feature.
App shows calorie per food based on servings and it totals everything per meal. Here’s my 600-calorie breakfast.

After all meal entries are in, the app predicts possible weight result. When I started months ago I smirked when it said I would be 145 lbs. Well, it happened, breached it even further and I never doubted the app since then.

The number always motivates.

Interestingly, sooner or later calories wouldn’t be the only thing that matters. Anyone who gets more serious about diet and nutrition would be asking about nutrient details like sodium, cholesterol, polyunsaturated, monounsaturated, and trans. Then there’s also the question if where the calories are coming from. Does it come mainly from carbs, fats, or protein? MyFitnessPal got these covered.

Macro shows our diet needs to include fat. Keto guys rejoice!
Want more details, MyFitnessPal has this Nutrients tab for you.

There’s a big caveat to all this. MyFitnessPal computes based on accuracy of the user’s entry so honesty is a big factor here. User details like height, initial weight, activity levels must be all correct. Needless to say, if it’s two slices of apple pie you ate it must be two apple slices that should be entered or else weight predictions would remain a number and not a reality. And your bathroom scale would surely know.

There are also basic tools I use to complement the app. I have a cheap digital kitchen scale my wife got online and on most days I wear a Garmin Vivoactive HR watch that records calories consumed based on my physical activities such as running, walking, intervals, stairs climbed, etc.

The Garmin smart watch pairs with MyFitnessPal app and calorie goals are adjusted accordingly. I found some discrepancies though on how MyFitnessPal adjusts so I would ignore the big numbers whenever I see them.

Garmin Connect app shows a more accurate ‘calorie left’ number.
Better ignore the adjusted 1000 calories unless you workout like Dwayne Johnson.

MyFitnessPal is free but it has a premium package if you want to be more detailed about your diet. Free works for me for now.

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Revision: I won’t sleep tight if I don’t include the barcode reader screenshot and change the boring title.

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Mood: 1/10 Honks! (Cold uphill run to Makiling.)

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Cut Down

The bathroom weighing scale finally shows the magic numbers: one, three, zero. Months after I started counting calories seriously I have reached my ultimate goal. It was a test of will, patience, and discipline and I did it breaking stereotypes about genes, age, and being endomorph. I have never been this light and fit. Take note: Never been in my entire life.

Measure and control play a big part in all this. Again, “whatever is measurable is controllable” proves itself true. A concept that I first read in school textbook, often heard at work, and now put to good use in achieving weight loss. It started with just wanting to shed off Christmas weight. Then getting out of the dreaded weight loss plateau. Then entertaining the thought of hitting the ideal BMI. Before I know it I was staring down at a scale that says I am already 30 lbs lighter seven months later.

The MyFitnessPal app made it happen.

It’s not really a big number but I am now following a new lifestyle–not cliche New Year’s resolution–which I would continue to embrace. Achieving a 130-lb weight is just the start. My current regimen could result to increased muscle mass so whether I maintain my new weight or not is no longer important. For now, I see lighter runs ahead and probably new PRs.

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There is so much discussion about coffee. Some days a villain, some days a hero. Whatever, it’s fuel for me. But it’s expensive regardless if it’s Starbucks or home-brewed which is why I will start using a coffee press instead of a drip coffee machine that runs on electricity. I had my first brew last Friday and I like it.

Got this for 795 pesos from Starbucks.

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Mood: 1/10 Honks! (Ah, yes coffee is diuretic. Reason I’m up for a very early morning snack and a Ghost Wars episode.)

Bite-Size Happiness

It’s hard to measure happiness more so identify where it comes from or what really triggers it. Everyone’s stimuli just differ from the others. Happiness could also stem from unexpected sources.

Believe it or not, mine came after a bite from a burger. Well, two bites to be exact.

According to wifey the last time we had a burger was in 8 Cuts Megamall way back in November. That burger wasn’t really expensive so price was not the reason we’ve been burger sober for that long. What deters me though from buying and eating anything that would be detrimental to my daily calorie goal was my ongoing MyFitnessPal entry. That strict. I rarely had cheat days but one happened yesterday.

Spaghetti for Marcus. I usually end up eating the meatballs.

I took Marcus out to see the world outside his Minecraft and Xbox games. He said he wants to visit his kois in Nuvali so we did it after lunch. It was a quick stroll and was on our way home before 4 PM. We brought home a Burger King Whopper Jr. for his mommy.

As I secretly wished anticipated, wifey shared the small burger. What I didn’t expect that such small portion would make my day. If my expertise serves me right I barely had 50g but it was like I’ve eaten a whole Whopper burger with its flavor overwhelming my taste buds. It was almost euphoria.

This doesn’t mean I’d be driving thru that Burger King again soon. MyFitnessPal shows the junior burger is 340 calories with 510mg sodium and that is something I avoid. But maybe yes I would heed wifey’s advise to have my cheat days at least once a month. I heard lately she mentioned Japanese buffet…

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Mood:2/10 Honks! (Oatmeal for breakfast, please.)