When it comes to fat loss, the old saying “you can’t out-train a bad diet” tends to ring true, especially as we reach middle-age. Regardless of how consistent you are in the gym, if you’re eating more calories than your body needs, you won’t get the fat loss results you desire. This is why tracking your food intake is one of the most effective tools in your health and fitness toolbox.
However, food tracking isn’t a straightforward process. One popular method of tracking intake is people rely on tracking apps or food labels which ensures that calories are recorded accurately. Unfortunately, studies show that these can be off by 10-20% due to variances in food labeling regulations and not properly weighing portions. This means hundreds of extra calories could be consumed without even realising it.
To help maximise fat loss results, I’ll break down the five most effective ways to track food accurately while addressing common pitfalls and misconceptions along the way.
1. Weigh Your Food with a Digital Scale
One of the biggest mistakes people make when tracking food is relying on Guess-timations or measuring by volume rather than weight. Measuring with cups, tablespoons, or estimating portion sizes with the “eyeball method” leads to inconsistent and often inaccurate calorie counts.
Why Use a Digital Scale?
A scale provides an exact weight in grams or ounces, eliminating the guesswork. Many foods, such as rice, pasta, and nuts, can be deceptive when measured by volume. A “cup” of cooked rice can vary greatly depending on how it’s packed. It also helps prevent underestimations. Did you know that a tablespoon of peanut butter, when measured by weight, often contains more calories than listed if you’re a ‘big scooper’.
2. Use a Reliable Tracking App (But Always Cross-Check)
Tracking apps like MyFitnessPal, Cronometer, and MacroFactor have made food logging as convenient as ever. They boast vast food databases, barcode scanning, and the ability to track macronutrients and micronutrients. However, these apps are only as accurate as you are.
What Common Issues are there with Tracking Apps?
Many entries in these apps come from users, leading to inconsistencies and incorrect calorie values, especially at the weekend when fun foods and alcohol tend to creep in. It’s not all down to user error though. Did you know that the same food item from different brands may have different calorie counts. Cooking alters the weight of foods like meat and pasta, especially when you take into account added oils and sauces, so logging cooked weight as raw can skew calorie intake significantly up or down.
Improving Accuracy
Go with database entries labeled as “verified” or cross-check with USDA or official brand sources. Weighing food before cooking eliminates inconsistencies. Try and avoid generic listings like “grilled chicken breast” could have wildly different calorie counts. Instead, enter “Chicken breast, raw, 100g” and adjust based on portion size.
3. Study Food Labels Carefully (and Account for Hidden Calories)
Many people assume that food labels are 100% accurate, but the reality is that The Food Standards Industry (FSA) allows up to a 20% margin of error. That means a food labeled listing 200 calories could actually contain anywhere from 160 to 240 calories!
Hidden Calories That You Need To Be Aware Of
If you’re not measuring cooking oils, you’re likely underestimating your intake. A single tablespoon of olive oil adds as much as 120 calories. Be wary of so-called “zero-calorie” foods. Some “zero-calorie” foods contain small amounts of calories that add up over multiple servings. Pre-packaged ready meals and snacks often contain hidden fats and sugars, making their calorie counts less reliable. If you eat packaged foods, scan the barcode in a food tracking app, but also compare the label to official sources (like the manufacturer’s website) to ensure accuracy.
4. Track Your Ingredients (Not Just the Finished Meal)
If you’re confident in the kitchen and preparing meals at home, it’s important to ensure that you track everything that goes into your dish—not just the main ingredients. A little bit of sauce and a dash of salt can add up quickly.
Example:
You make a stir-fry with:
- 170g chicken breast (180 calories)
- 1 tbsp olive oil (120 calories)
- 1/2 cup rice (100 calories)
- 2 tbsp teriyaki sauce (60 calories)
If you only track the chicken and rice, you’d assume your meal is 280 calories. In reality, it could be as much as 460 calories. I say “as much” because oil absorption depends on the temperature. If it is cooked at warm temperatures, the dish is cooked quicker and less of the oil is absorbed by the food, as well as more being atomized. There is always some oil and sauce residue left on the pot/pan.
5. Monitor Data Over Time Instead of Obsessing Over Daily Numbers
You must accept that food tracking is never 100% perfect, which is why long-term trends matter more than daily fluctuations. Food tracking should not restrict you from enjoying a nice restaurant meal, a drink at the weekend or a bit of cake on birthdays. Instead of stressing over hitting an exact calorie target every single day, focus on consistency over weeks and months.
Why Trends Matter More Than Perfection?
Your body doesn’t hit the reset button every 24 hours. If you overeat one day but stay on track the rest of the week, your overall calorie deficit can still lead to fat loss. Scale weight fluctuates daily due to water, glycogen, and digestion—so a short-term increase doesn’t mean you’re not losing fat. Let the data trends guide you. So, if your weight isn’t changing despite tracking, then it’s time to re-evaluate portion sizes and calorie intake.
Although far from an exact science, tracking your food accurately is one of the most effective tools for fat loss, but no method is foolproof. Apps, food labels, and even your own estimations can have errors—but by combining these five methods, you can significantly improve the accuracy of your tracking and optimise your results.
As a final thought, I want to stress that food tracking should be a tool for awareness, not a source of stress. It is all about empowering you with knowledge and the ability to make informed choices. Once mastered you’ll set yourself up for sustainable fat loss success for life!
Davie McConnachie
Davie McConnachie is Scotland’s leading health and wellness coach, multi-award-winning gym owner, motivational speaker and the founder of DMC Fitness, a fitness education facility known as the premier choice for 1-2-1 personal training. He has inspired thousands of people to fall in love with fitness – his true purpose and mission in life.
Diving into the world of fitness and wellness has helped Davie to deal with his own trauma and inner demons. He, overcame many dark times using his own unique methods to continue his cycle of healing.
