Since 2022 I have managed my weight and hit all of my goals (cutting or missing) using the RP Diet App.
About three years ago, I made the commitment to track my diet. I continue to use the RP Diet App to track and set my diet goals. Initially, it was amazingly inconvenient, but over time, it has became second nature and part and parcel to may daily routine. This single habit has been essential for achieving and maintaining my fitness goals.
Ironically, tracking my diet was something I once swore I’d never do. In the past, it meant lugging around a notebook and painstakingly calculating calories and macronutrients—an almost impossible task. But with today’s technology, all you need is a phone, a good app, and some determination. Tracking your diet is not only feasible but, dare I say, surprisingly easy nowadays. With some tact it also does not even need to be socially awkward either!
Making it Work
Just start tracking. It will be awkward at times and at other times very challenging. But overtime you will learn how to approximate, develop routines and learn all the things; from how to measure food cooked vs raw, you will figure out how to manage calories between proteins, fats, and carbs and you will learn how to order at restaurants and even eat dessert guilt free!
You will learn that if you want to eat at Chipotle you can look up all the macros for a burrito before you even enter the door! You will learn that you can build out your meal for that work dinner with your boss and colleges in the morning so you don’t over eat during the rest of the day.
But you must persevere and learn as you go. Picking up tips and tricks along the way. All of this is simple just not always easy.
I can attest to creating frustration with my family whether it is having to measure home cooked meals or strategically picking restaurants that disappoint the kids. Again I am not saying it’s easy, I am just saying it’s possible. If you can, however, get the support from those closest to you (those you eat with frequently) it is an absolute cheat code for your success. Shoutout to my wife who goes above and beyond in supporting my goals; even when she wants to drop kick me!
Generally speaking no one cares about you tracking and most will (directly or indirectly) not be supportive of the effort. Many just don’t understand why or just believe its too much effort. If anyone can achieve the same objectives without tracking, I absolutely applaud them. I have tried and failed many times.
Why I Continue to Track
I’m more convinced than ever that tracking is an essential part of achieving my goals. I also believe everyone could benefit from tracking their food for at least 2–4 weeks to gain valuable insights into their habits. Knowing how much or how little you actually eating is powerful information towards managing your weight goals. The success of GLP-1 drugs highlights a truth many of us experience: we might be eating more than we realize as these drugs achieve success through appetite suppression.
Consider this—1 pound of fat is equivalent to consuming 3,500 calories in excess. Eating just 125 extra calories a day could lead to a 1-pound gain per month, or 12 pounds over a year. That’s roughly the same as grabbing 12 peanut M&Ms from the candy bowl at your coworker’s desk each day.
This gradual increase often goes unnoticed until it catches us off guard—maybe during a long look in the mirror, a trip to the pool, or when you realize you need the next notch on your belt. I’ve personally experienced all three moments of realization, even while staying active and working out consistently. The difference was my lack of diligence in monitoring how much I was eating. I even pulled off unwanted weight gain with strict adherence to intermittent fasting.
Tracking has bridged the gap between “How much I think I am eating” vs. “How much I am actually eating.” Tracking is a habit I plan to continue because of the awareness and support towards my goals it provides.
Missing Functionality
The best diet-tracking apps go beyond simple logging—they also provide a form of coaching. While I’m not deeply familiar with every app on the market today, one thing is clear: if an app doesn’t offer weekly check-ins and help you adjust your macros or calorie intake to align with your goals, it’s second-rate. Effective tracking tools should adapt with you, ensuring you stay on track towards your goals. That said, no app can replace the importance of being honest with yourself. Every choice matters—yes, even that Snickers bar or that extra drink at happy hour.
Small choices add up, and awareness through tracking can make all the difference between success and continued failed attempts to manage your weight.
Making Tracking Manageable
- Just Start: Track for 2-4 weeks to identify patterns and test your perception vs your reality
- Embrace the Process: Don’t stress over exact numbers—estimates are fine as perfection does not exist. You will get better over time!
- Use Tools: Apps like the RP Diet App make tracking easier and more effective. Make sure that the tool you choose is adaptive towards your goals and that your are honest with yourself and the process.
Diet tracking isn’t always easy and its never convenient, but it’s one of the most powerful tools for achieving your goals. If you’ve never tried it, start small and see what happens to your waistline overtime while you gain insights about your eating habits.