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HOW TO SET UP MFP GOALS
When you start with the Seha Coaching program, you’ll receive a caloric & macronutrient goal (unless agreed on otherwise).
You can adjust your MyFitnessPal goals to align with what’s prescribed (on the free version) by following the steps below:
“More” ➞ “Goals” ➞ “Calorie, Carbs, Protein and Fat Goals” ➞ Then adjust each accordingly
Note: the free version of the app only lets you change the macros by percentages and not via the actual grams so just set it to the nearest to your prescribed macros.
You don't have to use MFP if you don't want to, you can use any calorie tracking app, however the settings as shown may vary.
CREATE A MEAL/RECIPE
If there’s a recipe or meal you make often, there are two awesome shortcuts on MFP to help you make tracking your frequent meals easier!
Create a Meal
If there’s a recipe with more than 1 serving you make regularly and want to make tracking it easier, this MFP shortcut is perfect for you.
Create a Recipe
If there’s a meal you make regularly and want to make tracking it easier, this MFP shortcut is perfect for you.
Create a Food/Quick Add
If there’s a food you know the calories/macros of, and would like to save it in your food list to make tracking it easier, this MFP shortcut is perfect for you.
COMMON MFP MISTAKES
These are common mistakes that often result in over or under reported calorie intakes causing inconsistencies in results!
MISTAKE 1
Using random/unverified foods as your food entries
This can cause hiccups in the accuracy of your calories and macros like inaccurate fibre, proteins or fats amounts.
The fix:
Use foods with a green tick next to it, meaning it’s verified by MFP or use the barcode function for a more accurate entry of any packaged food.
MISTAKE 2
Entering cooked meats as raw and vice versa
100 grams of cooked chicken breast isn’t the same as 100 grams of raw chicken breast. Raw meat holds water weight (about 20%-30%) so 100g of raw chicken breast is really ~75g of cooked chicken breast.
Hypothetically if you reported 100g of chicken breast cooked but you weighed the meat when it was raw, you've recorded that you’ve had 120 calories & 20g of protein when in reality you’ve had 175 cals and 30g of protein.
The fix:
If you weigh your meat as raw, then make sure to look up “raw chicken breast”. Similarly if you weigh your meat as cooked, then make sure to look up “cooked chicken breast” to ensure accurate entries.
MISTAKE 3
Assuming serving sizes
Some people will log in one serving size of a specific food (eg. cereal) and will serve themselves what they think one serving is and end up eating 450 calories when they've logged in 150 calories. When this happens especially for more than one food, that can cause you to be in a surplus/to be overeating and skewing your progress.
The fix:
If it’s your first time tracking a certain food, familiarise yourself with the serving sizes by weighing it before logging it in for the first few times just to get a better understanding of what the 30g serving size of cereal looks like. If you wish to have more than the one serving, then weigh how much you'd like and log accordingly.
MISTAKE 4
Tracking as you go & tetrising your day
Tracking as you go will likely have you end up having finished your calories for the day with over 40g of protein left to hit your daily goal.
The fix:
Have a plan, even if it's vague, to ensure there’s some structure around your meals. If you’re having 4 meals a day, and your protein goal is 140g, then aim to have 35g of protein every meal, making it feel more achievable. Once you hit your protein & other nutrition non-negotiables, then feel free to fill in the rest of your calories with fun foods.
MISTAKE 5
Not tracking liquids/nibbles throughout the day
Unless the drink is sugar free and says that it's less than 10 calories a serving, then you need to be tracking your drinks. Not tracking olive oil in the pan or juices or milks are the hidden calories that will cause you to be in a surplus/overeating.
The fix:
If it's going in your mouth, track it. 5 nibbles throughout the day with each being 80 cals, equates to 400 hidden calories and you being left wondering why progress isn’t happening how you’d like it to be.
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