If you don't track what you eat, your diet will always be a guessing game.
What's up guys Carlo Macapinlac here from NewbieFitnessAcademy.com
and in this video I'm gonna show you how to use MyFitnessPal to lose weight.
Like, a lot of weight. Check out that guy. Before we get the ball rolling, make
sure you like the video, hit that subscribe button
below and make sure that you stay until the end of the video because I have
something really cool to show you. So once you have it downloaded just click
on the app to open it. MyFitnessPal is probably one of the most powerful tools
when it comes to tracking your macros the best part about it is it's free they
actually have a paid version of the app but we're not gonna worry about that. The
free version is more than good enough to get the job done. Listen, you can't
control what you can't measure. If you don't track what you eat, your diet is
always going to be a guessing game. Okay you can either sign up for a new account
or you can log in if you already have an existing account. For the sake of this
video we're gonna pretend that it's your first time using the app so we're gonna
click on sign up and I'll just walk you through this quickly. You can either sign
up with an email or use your Facebook account. Let's go with the first option
here. Next, the app is gonna ask you about your fitness goal. I'm gonna assume that
you're looking to lose weight here so we're gonna go with the first option
Next you're gonna choose your activity level. I'm on my feet a lot so I'm gonna
go with active here. Your daily calorie budget will depend on this. Just pick one
that best suits your current situation you can always change this later. Next
you're gonna pick your gender, your birthday, and where you live. So we're
just gonna go ahead and do that. Okay once you're done click the arrow on the
top right hand corner. Next you're gonna list your height, your current weight, and
your target weight. Now this might be a reality check for some people especially
if you haven't weighed yourself in a while but hey you got to start somewhere
right? Just a quick tip here, to get your most accurate weight you want to make
sure that you weigh yourself first thing in the morning after going to the
bathroom. That way you'll have a completely empty stomach. You'll also
need a scale. Now if you don't have one handy and for the
sake of following along this video you can just estimate how much you weigh and
just change it later once you have a scale. Let's just say you're 170 pounds
next we're gonna pick our target weight say you want to lose 10 pounds so we're
gonna put a hundred and sixty next you're gonna pick your weekly goal it's
up to you how aggressive you want to be on this, the more aggressive you are, the
less calories you have to eat for the day so just be aware of that. I usually
like going with the recommended one pound a week. If you want to be more
aggressive you can go one and a half next you're going to enter your email
address and a password along with the username. Once you have all that taken
care of you're gonna need to open up your email and verify your account and
once you do all that, you can finally use your login information and you're gonna
end up on this page. This is your home feed. By the way a faster way of signing
up is just using your Facebook account to sign in. Either way works. Now before
we start logging in our food, I want to quickly show you where to change your
weight, activity level, and fitness goals in case you didn't have a scale when you
were signing up. You're gonna head over to this tab that says more with three
dots at the bottom right hand corner you're gonna hit goals and this is where
you can change all the information that you put in earlier. Now, based on all the
personal information that I gave MyFitnessPal when I signed up I have two
thousand two hundred thirty calories that I can spend throughout the day. Your
number will most likely be different. It might be more or it might be less
whatever it is, think of this number as your diet currency. It's your daily
calorie budget. Your job moving forward is to stay under this number if you want
to lose weight which means that if you blow your entire calorie budget for
lunch because you crushed an entire pizza then you'll have nothing left for
the day which probably means that you'll just have to drink water and go to sleep
for dinner. You know what I mean? You have to be sensible about this, maybe you
can have a slice or two so you can live a little, you can definitely fit that
easily in your daily calorie budget. And hey if you want to discover a way on how
to get the body you want while still eating whatever you want then I highly
recommend that you stay until the end of this video. All right once you're ready I
want you to head over to the food diary tab just to the left of the plus sign
at the bottom of the page. This is MyFitnessPal's most powerful tool. It's an
extensive library of anything and everything on the planet that you can
think of when it comes to food. All you have to do is search for the food that
you're about to eat either by typing it on the search bar or scanning the food
packaging's barcode. Set the right serving size and MyFitnessPal will have
the corresponding macronutrients or macros for short for that specific food
your job is to login all your meals throughout the day and as mentioned
earlier stay under your daily calorie budget. It might take you a couple of
try's to get this right as you adjust your serving sizes and that's perfectly
normal let's do a couple of examples here
alright guys for this example we're gonna do some meatball and broccoli
stir-fry with some eggs and we're gonna make it from scratch and I'm gonna show
you how to track it on MyFitnessPal alright so we're gonna start with some
rice here. I've already got some cooked brown rice right here, this is the box where it
came from so I've already got my container here and we're just gonna
measure one cup. You can also use your food scale but I just find this a lot
easier because it's already pre-measured So we're gonna measure one cup alright so
you want to start by hitting add food. So the brand is called uncle ben's so
that's exactly what I'm gonna type. There it is. We're gonna set one cup and we're
good to go you can also change your serving size
here just pick one that makes sense. For this example we have 1 cup so that's
perfect then hit the checkmark at the top when you're done. Next we're gonna do some vegetables they're very low in
calories so you can definitely eat lots of this stuff. I just bought a store brand product right here. So we're actually gonna use our food scale here we're just gonna add it to
our rice okay so we're just gonna set this to 0, I've already got kind of a
cooked version of it and we're just gonna kind of see here we're just gonna
measure let's go with 170 grams here, so roughly 169, maybe one more, there you
go - 175 grams alright so let's look up veggies on the app so we're gonna type
Compliments broccoli. Compliments is the brand name
let's pick broccoli florets because that's what I have. Okay this is a really
cool trick here when you're measuring something on a food scale. The default serving size
is 85 grams, we measured 175 grams so we're just gonna change the serving size
to 1 gram and change the number of servings to 175 grams and again hit the
checkmark when you're done. Next we're gonna add some meatballs, we're just
gonna do 6 for this meal, so we're just gonna grab six, you don't need the food scale for this. And we're good. All right let's hit add food again the brand is called
Compliments lean Italian meatballs so let's look it up, there we go, let's
change the serving size to 1 meatball then let's go 6 servings
Next we've got some eggs. We're gonna need two of them for this meal
I'm just gonna set it aside. This one's easy so let's type eggs, pick the first
one and let's set the number of servings to two
next we're gonna add a little flavor so we're gonna use some sriracha and some
low-sodium teriyaki, all right so we're gonna do two teaspoons just to add some
flavor, good to go...one, two.. you can just eyeball this stuff if you want as well
and then one and two. Close enough. Okay let's look up both of them real quick so
let's type sriracha chili sauce, make sure you pick the right one, change
the number of servings to two and we're good
next let's do Kikkoman teriyaki sauce I'm using the low-sodium version so I
will pick that one, change the serving size two teaspoons okay
this is a perfect example where sometimes MyFitnessPal doesn't list the
serving size that you're looking for and that's okay
just pick the closest one that you can find so for this instance let's just go
tablespoon, it's not the end of the world change it to two servings and we're set
now let me be the first to tell you I'm not a good cook so I'm just gonna toss
everything in the pan and hope for the best
and here we are looks pretty good to me are you starting to see how powerful
this is? There's so much food there and my entire meal is only 554 calories just
to give you some perspective a Big Mac has 563 calories and it's definitely not
as filling, you usually have to chase it with a side of fries and a coke next
thing you know you're looking at an 1,100 calorie meal that's twice the
amount of calories of the meal we just made. All right so let's say you wanna have a snack and
you want to eat some rice chips. So we actually have a bag right here and we're just gonna measure 20 grams and I'm gonna show you how to track that
on myfitnesspal so we're just gonna set this to zero, and then we're just gonna measure 20 grams, there we go maybe one more, and 21 grams.
Now I'm just gonna open up the app, we're gonna use the barcode scanner and we're gonna see if we can get it here. There we go. Alright here we are
after scanning the barcode. Again adjust the serving size to 1 gram, then do 21
servings and we're good. And you just repeat this process for the rest of the
food that you eat for the day. Easy peasy right? Now as a general guideline you
want to aim for a 40/30/30 split for your daily calorie budget. 40%
fat, 30% carbs, and 30% protein. The carbs and fat percentages are
interchangeable depending if you want to be on a high fat or high carb diet, it's
up to you. I personally recommend going on a high fat, low carb diet especially
if you have more weight to lose. The less carbs you eat, the faster it'll be for
your body to start using your own body fat as a source of fuel. Yes there is a
way for your body to become a fat-burning machine, more on this at the
end of this video. By the way if you want to see where you're at with your
percentages, just hit your daily calorie budget and it'll pull up your numbers
here's mine I like being on a high-fat diet so I'm
at 50% fat, 30% protein, and 20% carbs. And that's it. Again if we apply the 80/20
principle here, this is the 20% work that'll get you 80% of your results as
long as you track everything and stay under your daily calorie budget,you're
good to go are you starting to see how powerful
this is? I mean this isn't rocket science, right? You have it in you to succeed
Does tracking your macros take a little bit of work? Sure, but if you don't do
this, your diet will always be a guessing game.That's why people can't seem to
lose weight even when they think they're eating "healthy". One last note here guys
you probably noticed that you can also track your water and exercise it's up to
you if you want to do that. I find that it's not as important and it's hard to
track how many calories you're burning when you workout. My recommendation is to
just make sure that you're drinking enough water and you're doing some form
of resistance training. Pretty simple, right? Now
if you guys want short but highly effective workout videos, make sure you
subscribe to my channel where I post free workout videos every week. All you
have to do is show up and follow along alright guys hope you guys enjoyed this
video on how to use MyFitnessPal to lose weight. Now it's one thing to track your macros
but it's another thing to have a proven diet you can rely on. If you're ready to take that next step,
without giving up your favorite food then you're gonna love my book, The No Diet Diet.
How to get the body you want while still eating whatever you want.
You can get access to it by clicking on the link just below this video
You can also just go directly on Amazon and just type The No Diet Diet on the search bar
and there we go. And if you loved this video then the book will blow your mind.
then the book will blow your mind.
You can also download my free ultimate diet hack cheat sheet where I reveal
nine quick ways to mindlessly hack your diet as a bonus for making it all the
way to the end of this video think of the cheat sheet as Jedi mind trick to your diet.
They're tiny little changes that you can apply to your life every day and they add up
to staggering results over time. Just click on the link below and I'll send it to you right away alright I'll see you in the next video
next we're gonna add some meatballs so just
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