Name: 為什麼你必須跟蹤你的食物!(新科學)通過計算卡路里有效地減肥 (Why You NEED to Track Your Food! (New Science) Lose Weight Effectively By Counting Calories)
Uploaded: 2021-01-14T08:14:31.000Z
Duration: 4 min 7 s
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情態副詞

When it comes to managing your weight, we
know that it mostly boils down to our ability,

or lack of ability, to properly control our
food intake.

基礎被動語態

Successful weight loss is mostly dictated
by eating less in terms of *calories* than

Weight gain is the opposite, where above all
else, you need to eat more.

These concepts are fairly simple to understand.

Execution, however, tends to be significantly
tougher.

One of the main reasons why: According to
the scientific data, more often than not,

In other words, we suck at understanding our
food.

We often think we're eating less than we
actually are, and that's why we don't

Well, you know those calorie tracking apps
your fit friend has always been harping about?

Track your food to know exactly how much you're
eating!

In all seriousness, monitoring your food can
be quite effective.

Even back in 93, studies implementing self-monitoring
tests were able to yield great weight loss

Nowadays, mobile apps make tracking easier
than ever, even recording intake just by scanning

But to elucidate tracking efficacy further,
we can take a little dive into a fresh, 2019

study from the Journal of Obesity Society.

In this 6-month weight loss study, subjects
were instructed to track every single thing

they ate or drank into a web-based food tracking
system.

However, researchers weren't interested
in the subjects' food choices, but rather

With that in mind, data was collected on the
amount of times subjects logged their food

per day, the time they spent on the website,
the amount of days per month they tracked

their food, and the amount of weight they
lost.

The results:
Those that lost the most weight, categorized

as losing 10% or more of their initial bodyweight,
were the most consistent in their food tracking

Those that lost the least, categorized as
losing less than 5%, were also the least consistent.

At the end of the study, the most successful
group tracked 21 days of the month with an

The least successful group clocked in at only
9 days per month with a one and a half session

average per day and more than half quit tracking
completely.

Now, if you're one of those that complain
that tracking takes too much time and effort,

note that the most successful group in the
study initially took only 23 minutes per day

By the end, it dropped down to just 16 minutes.

Consumer apps like MyFitnessPal should be
much easier and quicker to use.

Perhaps taking only 10 minutes of your day.

Now, a few tips on actually tracking your
food:

Make sure you log EVERYTHING, especially those
little snacks you think wouldn't make a

Best practice is about 3 times per day like
the folks in the study, preferably around

Once you know your average intake, adjust
it as you see fit.

In short, more food if you're trying to
gain weight.

Less food, or better yet, more exercise, if
you're trying to lose weight.

Even though tracking's main appeal is to
learn your caloric needs, it doesn't mean

to just go eat whatever you want until you
hit that magic calorie number.

Choosing healthy whole food choices is still
a good idea.

And getting something like more protein, especially
for weight loss, might help you achieve your

Once you understand your food a bit better,
you can dial your tracking back just a tad

For now, let's get to it and happy tracking!

Let me know about your tracking experiences
in the comments below.

If you enjoyed this video, please it give
it a hearty thumbs up and share it with your

As always, thank you for watching and TRACK
YOUR PROTEIN!

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為什麼你必須跟蹤你的食物!(新科學)通過計算卡路里有效地減肥 (Why You NEED to Track Your Food! (New Science) Lose Weight Effectively By Counting Calories)

tough

properly

effort

obesity