You’ve probably heard of the CICO (calories in, calories out) method for weight management. This is probably the most popular and most effective approach.
The concept is very simple. To lose weight, you need to eat fewer calories than your body burns. And if you spend more When your body consumes more calories than it burns, you gain weight. CICO is a flexible weight loss approach based on science.1).
If you’re new to the CICO diet, or calorie tracking in general, you might not know exactly where to start. and you might know it MyFitnessPal It can help you track your calories and nutrients. in fact, MyFitnessPal The CICO diet can be your best friend. This app can help you stay on track as you set and track your goals.
I’m curious about how to use it MyFitnessPal Can you help me with CICO method? Let’s take a look at it step by step.
Step 1: Set a goal in MyFitnessPal
First, if you sign up for MyFitnessPal, app It will ask you some essential information, including your age, weight, height, gender, and daily activity level.
Your answers will help us calculate the most important statistics that make the CICO method work.
Basal metabolic rate (BMR): The amount of calories your body burns at rest to maintain basic bodily functions.
Total Daily Energy Expenditure (TDEE): The total number of calories your body burns per day, taking into account your activity level (e.g. how much you exercise, whether you have a physically demanding job, etc.).
Next, select your goal.
- weight loss
- Maintain your current weight
- gain muscle
If your goal is weight loss, MyFitnessPal We suggest a calorie goal that results in a calorie deficit. Once you reach that goal, you’ll burn fewer calories than you burn each day.
Calories Burned – TDEE = Calorie Deficit
Then set a goal for how quickly you want to lose weight. MyFitnessPal You will be asked how much you would like to gain or lose per week.
You can gain half a pound or one pound per week.
For weight loss, choose a goal of 0.5 pounds, 1 pound, 1.5 pounds, or 2 pounds per week.
You may also choose to maintain your current weight.
The standard recommendation for safe weight loss is a calorie deficit of 500 to 1000 calories per day, which typically results in losing 1 to 2 pounds per week (1).
But a larger deficit doesn’t mean faster weight loss, according to MyFitnessPal Chief Scientist Stephanie Nelson, RD. In fact, 68% MyFitnessPal Users who achieved more than 90% of their target weight The average weight loss was less than 1 pound per week.
Step 2: Record what you eat (aka your “calorie intake”).
By recording what you eat throughout the day in MyFitnessPal, you can get an idea of what the “calorie” portion of the CICO diet looks like.
MyFitnessPal‘s food database contains millions of foods, from grocery store staples to popular restaurant meals.
To log your meals and snacks, search for items in our database and select the ones you have to add to your diary. Ideally, choose from the app’s ‘Best Match’ options.
Expert Tips: Upgrade to Premium to access the barcode scanner. Recording packaged food becomes easier.
Do you often cook or prepare meals at home? You can add your own recipes. MyFitnessPaldo. Enter the ingredients you used, and the app calculates the total calories and nutrients per entire dish or serving. This is very useful when you want to make the same recipe over and over again.
Expert Tips: Weighing or measuring portion sizes can help improve recording accuracy, but any recording will work! It’s about progress, not perfection.
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Step 3: Log your exercise (also known as “burning calories”)
MyFitnessPal You can log your workouts manually or sync the app with a fitness device like Fitbit or Garmin to easily record the calories you burn.
When you sweat, record it. MyFitnessPal You can estimate your burn for all types of exercise, from strength training to running and swimming.
MyFitnessPal We’ll track your exercise calorie burn and adjust your daily calorie goal.
For example, if you set a goal of 1800 calories a day and burn 300 calories while exercising, MyFitnessPal Updates remaining daily intake to 2100 calories. And when you sync your fitness devices, your calories will appear automatically!
portion MyFitnessPal Members can choose to turn this feature off, which can be easily done in the app. This will still log your exercise, but it won’t add any calories back to your goal.
Step 4: Add macros to your mix
Not all calories are created equal! Calories consumed is the key to the CICO diet. However, paying attention to your macronutrients (protein, fat, carbohydrates) can help optimize your results.
“One downside to focusing solely on calories in and calories out during your weight loss journey is that it doesn’t teach you the importance of the nutrients contained in those calories,” says nutrition director Melissa Jaeger, RD, LD. MyFitnessPal.
“Tracking with MyFitnessPal not only allows you to identify your total daily calories, but also key nutrients that support your overall health and well-being as it relates to weight loss, such as protein, fiber, saturated fat, and more!”
MyFitnessPal There is a ton of food data out there, including macros. When you log your food, you can see your daily macros in the ‘Nutrition’ tab. (If you are a premium member, you can find it right on your dashboard.)
This section details how much protein, fat, and carbohydrates you eat and how they contribute to your overall calorie intake.
Adjusting your macros can help you achieve specific goals. for example:
- higher protein It can support muscle maintenance and recovery, especially if you lift heavy objects.
- Balanced carbohydrates and fats It helps keep your energy levels stable throughout the day, preventing fatigue or mood swings.
MyFitnessPal Provides a basic set of balanced macros for optimal general nutrition. If you have a premium membership, you can customize your macro goals, which is especially helpful if you’re following a specific high-protein or ketogenic diet plan.
Step 5: Import data and review progress
I’m so happy to see a record of your hard work. One of the most motivating aspects of using MyFitnessPal Ability to track progress. Keeping track of things will help you see how well you’re achieving your goals. you can see What works and what doesn’t.
You can track changes in your weight, measurements, and fitness goals in the ‘Progress’ section of the app. MyFitnessPalOur visual charts help you see trends over time and visualize opportunities for improvement.
well. no accurately. There is no perfect day. No two bodies are the same. Don’t get too obsessed with being precise when counting calories and macros.
Instead, strive for consistency over perfection. As Stephanie Nelson says, “Taking a slower approach is more sustainable because it creates changes that can be sustained over the long term. “Rather than just focusing on the numbers, focus on small behavioral changes you can make.”
Other Tips for the CICO Diet
Additional advice on use MyFitnessPal To succeed on the CICO diet:
- Log your food as quickly as possible: If you write down your food as soon as possible, whether before or right after a meal, you are less likely to forget what you ate.
- Notification settings: Remind me to track my meals and exercise using the notifications built into MyFitnessPal.
- Customize your experience: Premium MyFitnessPal members can adjust their 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 get motivated.
With the right tools and mindset, the CICO diet can give you information and insight into what you’re eating, how much you’re consuming, and help you achieve your goals through simple math and science.
Check out the success stories of MyFitnessPal members to see how tracking helped them transform their lives.
The post How to Follow a Calories in, Calories Out (CICO) Diet with MyFitnessPal appeared first on the MyFitnessPal Blog.
