Embracing the Equation for Weight Loss

Equation for weight loss. Exercise plus reducing calories equals weight loss

This week in our Made to Crave Action Plan journey, the theme was: “Embrace the equation: Exercise AND Reduce Calories”. Since the beginning of January I have been very intentional about getting exercise. However, I haven’t been as intentional about reducing calories, other than making sure I drink water, eat 25 grams of fiber, and am intentional about my eating. This is because my main goal has been to get in shape.

I decided to focus a bit on the reducing calories side this week. Ironically, at the beginning of the week I ended up with the flu. This made it extremely easy for me to reduce caloric intake since I didn’t feel like eating anything. (It also made it almost impossible to exercise!) While I was not well I decided to check out apps that would be helpful in keeping the weight loss equation balanced. I typed “fitness” into the search, and found several apps, mostly free. The one I chose to download is called My Fitness Pal.

My Fitness Pal is free. When you open the app you’re able to enter your current weight, your target weight, and the amount of weight you’d like to lose per week. Once those are entered, My Fitness Pal calculates the number of calories you should consume each day to reach your target. Here’s a quick overview from the app menu:

  • Home: a summary overview of the day including how many calories are remaining on your daily “allowance” as well as a pie chart of the nutrients in the food you’ve consumed.
  • Food Diary: where you enter the food you eat. A search feature makes it easy to look for the specific foods you’ve consumed. Once you enter foods, they come up on the menu every time you need to make a new entry.
  • Exercise Diary: a place to enter cardio exercise, strength exercise, and notes
  • Nutrition: gives you a visual breakdown of carbs, fat, and protein in the foods you’ve consumed, as well as target percentages for each day.
  • Progress: a visual of where you started, where you’re at currently, the number of lbs or kgs you’ve lost, and the percentage of weight you’ve lost.
  • Friends: an opportunity for you to invite friends along to keep you accountable.
  • Messages: I haven’t used this feature
  • Apps & Devices: a link to the app store
  • Reminders: a place to set reminders for yourself
  • Settings: a place to make changes/updates to your profile, diary settings, fitness goals, sharing & privacy, foods & exercise, weekly nutrition settings, or logout.
  • Help