You've probably heard of the Calories In, Calories Out (CICO) method of weight management. This is perhaps the most common and most effective approach.
The concept is pretty clear: to lose weight, you need to consume fewer calories than your body burns. And if you consume more From the calories your body burns, you gain weight. CICO is a flexible approach to weight loss backed by science (1).
If you're new to the CICO Diet or tracking calories in general, you may not know exactly where to start. And you probably know that MyFitnessPal It can help you track your calories and nutrients. In reality, MyFitnessPal It can be your best friend on the CICO Diet. The app can help you set your goals and stay on track while tracking.
Wondering how to use MyFitnessPal Can the CICO method help? Let's get into it step by step.
Step 1: Set up your goals in MyFitnessPal
First, when you sign up for MyFitnessPal,… program You will be asked for some basic information: your age, weight, height, gender, and daily activity level.
Your answers help calculate the most important statistics that make the CICO method effective:
Your basal metabolic rate (BMR): The number of calories your body burns while resting just to maintain basic body functions.
Your total daily energy expenditure (TDEE): The total calories your body burns per day, taking into account your activity level (for example, how much exercise you get, whether you have a physically demanding job, etc.).
Next, you'll choose a goal:
- Weight loss
- Maintain your current weight
- Muscle gain
If your goal is to lose weight, MyFitnessPal It will suggest a calorie goal that will put you in a calorie deficit. If you achieve this goal, you will consume fewer calories than you burn each day.
Calories Expended – TDEE = Calorie Deficit
Next, you'll set a goal for how quickly you can lose weight. MyFitnessPal It will ask you how much you would like to gain or lose per week.
You can choose to gain 0.5 lbs or 1 lb per week.
To lose weight, you'll choose either 0.5 lbs, 1 lb, 1.5 lbs, or 2 lbs per week as a goal.
You can also choose to maintain your current weight.
The standard recommendation for safe weight loss is a calorie deficit of 500-1,000 calories per day, which typically results in a loss of 1 to 2 pounds per week (1).
But a larger deficit doesn't mean faster weight loss, according to Stephanie Nelson, RD, MyFitnessPal Lead Scientist. In fact, 68% of MyFitnessPal Users who have achieved at least 90% of their goal weight Lost less than 1 pound per week on average.
Step 2: Record what you eat (aka your “calories”)
When you log what you consume throughout the day in MyFitnessPal, you'll know what the “calories” portion of your CICO diet looks like.
MyFitnessPalOur food database includes millions of food items, from grocery store staples to popular restaurant meals.
To log your meals and snacks, search for the item in the database, select the ones you have, and add them to your diary. Ideally, choose from the “Best Matches” options in the app.
For advice: Upgrade to Premium to access our barcode scanner. It makes registering packaged foods easier.
Cook from home or prepare meals often? You can add your own recipes to MyFitnessPalalso. Enter the ingredients you used, and the app will calculate the total calories and nutrients for the entire dish or per serving. This is very useful if you like to repeat the same recipes.
For advice: Weighing or measuring and portion sizes can help improve scoring accuracy – but any scoring is a win! It's all about progress, not perfection.
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Step 3: Log your exercise (also known as “calories out”)
MyFitnessPal It makes it easy to log the calories you burn, whether you log your workouts manually or sync the app with a fitness device, like a Fitbit or Garmin.
When you sweat, record it. MyFitnessPal It can estimate your burn for all types of exercises, from strength training to running to swimming.
MyFitnessPal It will take the calories burned during exercise and set a daily calorie goal for you.
For example, if your goal is 1,800 calories per day and you burn 300 calories while exercising, MyFitnessPal Your remaining daily intake will be updated to 2,100 calories. And if you sync your fitness device, your calories will appear automatically!
some MyFitnessPal Members choose to turn this feature off, which is easy to do in the app. If you do this, you can still log your workout, but the calories won't be added to your goal.
Step 4: Add Macros to the Mix
Not all calories are created equal! Calories consumed are the essence of the CICO diet. But paying attention to macronutrients (proteins, fats, and carbohydrates) can help you improve your results.
“One downside to focusing solely on calories in versus calories out during a weight loss journey is that it doesn't teach us the importance of the nutrients in those calories,” says Melissa Geiger, RD, LD, chief nutrition officer at MyFitnessPal.
“Tracking with MyFitnessPal can help you determine not only your total daily calories but also key nutrients to support your overall health and well-being when it comes to weight loss like protein, fiber, saturated fat, and more!”
MyFitnessPal It contains lots of nutritional data, including macros. When you log foods, you can check your daily macros in the Nutrition tab. (If you're a premium member, you can find it directly on your dashboard.)
This section provides a breakdown of how much protein, fat, and carbohydrates you consume, and how they contribute to your total calorie intake.
Setting macros can help you achieve specific goals. For example:
- Higher protein It can support muscle maintenance and recovery, especially if you lift heavy weights.
- Balanced carbohydrates and fats It can keep your energy levels stable throughout the day, helping you avoid fatigue or mood swings.
MyFitnessPal It gives you the default setting of balanced macros for optimal overall nutrition. If you have a premium membership, you can customize your overall goals, which is especially helpful when following a specific high-protein or ketogenic diet plan.
Step 5: Get your data and review your progress
It is very gratifying to see a record of all your hard work. One of the most stimulating aspects of use MyFitnessPal It is the ability to track your progress. Consistent recording can show you how committed you are to your goals. You can See What works, and what doesn't.
In the “Progress” section of the app, you can track changes in your weight, measurements, and fitness goals. MyFitnessPalVisual charts allow you to see trends over time, helping you visualize opportunities for improvement.
Okay, okay. no exactly. There is no perfect day. No two bodies are the same. Even when it comes to counting calories and macros, don't stop being overly precise.
Instead, strive for consistency rather than perfection. As Stephanie Nelson says, “It's more sustainable to take a slower approach because you end up making changes that you can keep up with over the long term. Instead of just focusing on the numbers, focus on the smaller behavioral changes you can make.”
Other tips for the CICO diet
Some additional tips for use MyFitnessPal To succeed on the CICO diet:
- Record the food as quickly as possible: Whether it's before or right after a meal, recording food as quickly as possible means you're less likely to forget what you ate.
- Set reminders: Use built-in MyFitnessPal notifications to remind you to track your meals and workouts.
- Personalize your experience: Premium MyFitnessPal members can set their own macros, customize their dashboard, and tailor their experience to fit their goals.
- Join the community:MyFitnessPal Member community It helps you connect with others on the same journey. Chat with friends and read success stories to stay motivated.
With the right tools and mindset, the CICO Diet can provide you with information and insights into what you're eating, how much you're burning, and help you reach your goals with some simple math and science.
Check some out Success stories From MyFitnessPal members to learn how tracking has helped change their lives.
this post How to follow a Calories In, Calories Out (CICO) diet with MyFitnessPal appeared first on My Fitness Pal Blog.
