Especially with another challenge starting tomorrow, I can’t recommend enough going out and buying a small food scale (you don’t need a fancy one, you can spend less than $10 and they will work just fine).
Using the MyFitnessPal app is crucial to keeping track of what you are putting in your body, but how do you know that you are sticking to the portion size that your app assumes you are?
Especially with things like oats with the carbs add up way too quickly, and your proteins like chicken, you really want to measure them in grams using your scale to know exactly what you’re putting in your body so you can keep track accordingly.
MyFitnessPal uses each food labels assumed portion size, but for example I don’t want the 1/2 dry oats that it recommends (which is 48 grams). I save extra calories and carbs by loading my oats with protein and other things, so I always put in 2/3 of a serving in the app, so then I can measure that exactly out – 32 grams.
The same goes with chicken and meat – hopefully by now you all know, or at least now well, that one chicken breast is not one serving. Usually one serving of chicken is anywhere from 1/3 or 1/2 breast depending on the size.
This isn’t something you want to be doing for the rest of your life, but the more you do it every day especially during this challenge, the more you become aware of portion size and then can use that control going forward. I really recommend using a scale during the challenge, so you can really watch exactly what you’re eating and keep your calories down to the recommendations that I gave you at the beginning of the previous challenge.
Let me know if you have any questions about measuring or weighing your food!