Nearly 180 million people use MyFitnessPal to live healthier, happier lives.
Whether you want to lose weight, tone up, get healthy or just get in sync with your eating habits, MyFitnessPal provides the tools, support and motivation you need to succeed.
The key to success on MyFitnessPal is consistent tracking. There are a few things to keep in mind when tracking on MyFitnessPal:
The more you track, the more likely you are to reach your goals.
Tracking gets easier the more you do it.
It’s always better to track something versus nothing at all.
You can build the habit of tracking by logging one meal at a time.
When you can’t find an exact match for what you want to track, pick something similar.
As you track, you’ll learn about your eating habits and how to make healthier choices. You’ll also gain a better understanding of the impact of exercise on your progress toward your goals.
Simply download the MyFitnessPal app and add your pertinent information — enter your gender, height, weight and your target weight. We’ll provide you with a daily calorie target that’s personalized to help you reach your goals. After that, you’re ready to start tracking.
As you get going, you’ll realize how important it is to not only set goals but also to hold yourself accountable. Tracking becomes habitual — as if you’ve always done it. And finally, you’ll discover you’re a part of a like-minded, supportive community that’s cheering you on, especially when it gets tough.
1. ESTABLISH REALISTIC GOALS
Thinking you can undo years of habits in a week only leads to frustration. Think SMART with a series of small, attainable goals to help you stay motivated and reach your bigger goal.
Go beyond logging and daily meal recommendations and join a MyFitnessPal Plan, which offers the coaching, actionable tips and education you need to achieve a health and fitness goal.
3. KEEP YOUR GOALS IN VIEW
Tap Complete Diary: When you’re done tracking for the day, tap the “Complete Diary” button. This gives you feedback on how the choices you made during the day impacted your progress.
Update Your Weight: As your weight changes, so will your calorie and macronutrient goals. It’s important to update your weight at least weekly. Be sure to weigh yourself on the same day each week, at the same time, in the same clothes.
Visit the Progress Screen: The progress screen has graphs and charts of your progress over time. This can help you identify healthy changes you can make to your eating habits and exercise routine
MyFitnessPal Premium offers advanced tools (food analysis, macronutrients by gram, quick-add macronutrients), an upgraded experience (ad-free, priority customer support), more customization (different goals by day, exercise calorie settings, home screen dashboard) and a broad offering of coaching Plans.
II. DEVELOP A HABIT OF TRACKING
1. TRACK EVERYTHING
Not tracking something doesn’t mean it didn’t happen. The more honest and consistent you are in your tracking, the more useful the app becomes because you start to see patterns. Only you can hold yourself accountable and doing so makes it more likely you’ll be able to meet your health and fitness goals. The MyFitnessPal staff offers insider tips on tracking here.
Whether it’s yogurt and granola for breakfast, celery and peanut butter for a snack or a turkey sandwich for lunch, many of our users eat the same meals regularly. Save your favorite meals so you can add them to your diary with one click.
5. LEARN TO EYE PORTIONS
Portion control is key to accurate tracking. The more you log, the more you’ll be aware of serving sizes and the more practice you’ll have eyeballing your portions, which leads to better tracking.
We have the biggest food database in the world. With roughly 12 million foods and new options added daily, you should find what you want to log. Just in case you don’t, you can add foods directly to our database.
Look for this symbol when you search for a food. This icon appears next to items in our database that have been vetted and include complete nutrition information.
Simply scan a food’s barcode to enter it into your diary. It’s that easy.
8. FIND RECIPES
Recipe Discovery lets you save recipes from anywhere on the web without having to manually add each ingredient. You can also use this tool to calculate the nutrition information for any recipe. Users who track recipes on MyFitnessPal lose nearly 40% more weight than users who don’t.
When you add friends on MyFitnessPal, you’re more likely to succeed since you have an extra layer of support, motivation and accountability. You can decide your privacy levels and whether your friends can see things like your weight, diary entries and amount of weight lost.
The forums are a lively online community where you can find advice, support, tips and tricks from fellow MyFitnessPal users.
3. CELEBRATE NON-SCALE VICTORIES
Not all victories happen on the scale. Progress toward your goals is everywhere: Did you climb the stairs with ease? Skip the donuts at work? Reduce your blood pressure? Fit into a smaller size? Make sure you’re reflecting on how your healthy habits are having a positive impact on your life.