A few people have private messaged me and asked how I'm losing weight. I've talked a lot about the psychological stuff but hardly at all about my actual day to day method. It's simple really: More out than in.
I use an app called MyFitnessPal to track my daily food intake. I have the goal set to 'lose 2lbs per week' and I've enabled negative calorie adjustments.. This means if I don't move all day, the app takes calories off me so I can't eat as much. Nothing motivates you quite like a negative number on the calorie dashboard!
So how does it know how many calories I've burned in a day? i have a Fitbit charge HR that continually monitors your heart rate, number of steps etc etc all day long, and from your heart rate, resting heart rate and general activity it pretty accurately works out your calorie burn for the day. This is then automatically pulled through into MFP where the data is then used to work out how many calories I can eat for the rest of the day to still maintain the required deficit to lose 2lbs by the end of the week.
1lb of human body fat is roughly 3,500 calories, so a 7000 calorie deficit creates a 2lb loss. That works out at about 1000 calories a day that I have to burn above what I eat.. You don't have to worry about any of that though as MFP does all the calculations for you :)... Simples
I like it because it's simple science, I don't have to put my faith in weight watchers or slimming world and I don't have to worry about it 'not working for me'... Of course it works, it's MATHS.
Tracking makes you accountable for what you eat and there's no 'cheating the system'. As long as you input everything you eat, you'll lose weight