POWER OF 13 #4: TRACKING!~Stop Guessing. Start Knowing.
POWER OF 13 #4: TRACKING!
Stop Guessing. Start Knowing. The Power of Tracking Your Food AND Your Feelings.
By Coach Paris | Always On Your Side Coaching đź’śđź’š
Let's talk about something I believe is one of the most valuable tools when it comes to losing weight, maintaining your weight, and living a healthier lifestyle.
TRACKING!
I know. I know. Some people hear the word tracking and immediately think, "Oh great, one more thing I have to do!"
But hear me out.
How can you make changes if you don't really know what you're doing?
How can you determine whether you're eating too much, too little, or just the right amount if you're guessing?
And how can you recognize patterns in your health, habits, and emotions if you're not paying attention?
You can't change what you don't recognize. And tracking helps you recognize what's really happening.
That's why TRACKING is #4 in my Power of 13!
And today, I want to talk about TWO types of tracking that can make a tremendous difference in your health and wellness journey.
Tracking what and how much you EAT.
Tracking how you FEEL.
Let's start with FOOD!
PART ONE: FOOD TRACKING — ARE YOU MEASURING OR GUESSING?
If weight loss is your goal, one of the most important things you can do is understand how much food you're actually eating.
Notice I said ACTUALLY eating.
Not what you THINK you're eating.
Not what looks like a serving.
Not what you remember eating yesterday.
What you're REALLY eating.
Here's something I tell my clients:
If you're not weighing and measuring, you're estimating. And those estimates can be surprisingly inaccurate!
I'm not saying you need to weigh every bite of food for the rest of your life. But if you're trying to understand your portions, lose weight, or figure out why the scale isn't moving, a food scale and measuring tools can be incredibly valuable.
Your Eyes Are Not Measuring Cups!
Let's look at a few examples.
Peanut butter:Â Two tablespoons typically contain around 190 calories. But a generous scoop that looks like two tablespoons might actually be three. That's approximately 95 extra calories.
Olive oil:Â One tablespoon contains approximately 120 calories. An extra tablespoon used while cooking adds another 120 calories.
Nuts: One ounce of almonds contains approximately 160–170 calories. A couple of handfuls can easily become two or three servings.
Salad dressing: Depending on the dressing, two tablespoons might contain 120–150 calories. Pouring straight from the bottle can make it easy to use more than you realize.
See where I'm going?
None of these foods is bad for you!
In fact, they can absolutely be part of a healthy eating plan.
But portions matter.
And those little extras can add up quickly.
What Difference Can 100–200 Calories Really Make?
More than you might think!
Weight loss generally requires a calorie deficit, meaning you consume fewer calories than your body uses over time.
Now imagine you're aiming for a 400-calorie daily deficit.
But you're unknowingly eating an additional 200 calories every day.
You just reduced your intended deficit by HALF.
And that can make a big difference in how quickly you see results.
Here is the simple math:
100 extra calories per day = 700 calories per week.
200 extra calories per day = 1,400 calories per week.
Over 30 days, that's 3,000–6,000 calories.
That doesn't mean those calories automatically translate into a specific number of pounds gained or lost. Our bodies are more complicated than that. Metabolism, activity, hormones, water retention, and changes in energy expenditure all play a role.
But the point is important.
Consistently eating even 100–200 calories above or below your intended intake can change your progress over time.
This works in both directions.
If you're eating less than you realize, you may struggle with hunger, energy, recovery, or getting enough nutrients.
If you're eating more than you realize, you may wonder why your weight loss has stalled.
And that's why I believe knowledge is so valuable.
Weighing and Measuring: Your Reality Check
One of the best things you can do when starting a weight loss journey is spend some time learning what portions actually look like.
A digital food scale can be especially helpful because measuring by weight is often more consistent than measuring by volume.
For example, a cup of cereal can vary depending on the size and shape of the pieces and how you fill the cup.
But 40 grams is 40 grams!
Here are a few tips I recommend:
Weigh foods in grams or ounces when practical.
Pay attention to the serving size on nutrition labels.
Check whether your tracking entry refers to cooked or uncooked food.
Measure calorie-dense additions such as oils, dressings, nuts, and nut butters.
Track beverages, snacks, sauces, and those little bites while cooking.
Be consistent rather than trying to be absolutely perfect.
Remember, nutrition labels and food databases are estimates too. Even careful tracking isn't 100% exact.
The goal is to reduce the guessing, not create another source of stress.
Over time, you'll become much better at recognizing appropriate portions.
And that knowledge can stay with you for years!
BUT WAIT! IT'S NOT JUST ABOUT HOW MUCH YOU EAT!
This is where I think food tracking becomes even MORE valuable.
Because while calories matter for weight management, what you eat matters tremendously for how you FEEL.
You've probably heard someone say, "A calorie is a calorie."
Well, yes and no!
From an energy standpoint, a calorie is a unit of energy regardless of where it comes from.
But that doesn't mean all foods affect your body in the same way.
Think about it.
You could eat 200 calories of candy or 200 calories of Greek yogurt with berries.
Both provide energy.
But they don't provide the same nutrients, protein, fiber, or fullness.
And THAT matters!
What Keeps You Full?
One of the biggest advantages of tracking your food is discovering which foods satisfy YOU.
Research consistently shows that protein and dietary fiber can help support fullness and appetite management.
Protein also plays an important role in maintaining muscle, especially during weight loss.
Fiber supports digestion, gut health, and healthy blood sugar and cholesterol levels.
And foods containing water and fiber, such as fruits and vegetables, can help provide satisfying portions without excessive calories.
Here are some things to pay attention to when tracking:
PROTEIN:Â Are you including enough protein throughout your day to help you feel satisfied and support your muscles?
FIBER:Â Are you eating fruits, vegetables, beans, and whole grains that help support digestion and fullness?
HEALTHY FATS:Â Are you including satisfying fats in portions that fit your needs?
MEAL BALANCE:Â Do your meals contain a combination of nutrients that helps you stay satisfied?
HUNGER:Â Are you hungry again 30 minutes after eating, or do you feel comfortably satisfied for several hours?
This is valuable information!
You may discover that oatmeal with berries and Greek yogurt keeps you satisfied all morning, while a pastry leaves you looking for another snack an hour later.
Or perhaps adding protein to your afternoon snack helps you avoid arriving at dinner absolutely starving.
Tracking helps you learn what works for YOUR body instead of following someone else's rules.
And you know how strongly I believe that we're all individuals!
WHAT DOES RESEARCH SAY ABOUT FOOD TRACKING?
Food tracking isn't just something I recommend because I've seen it work with clients.
There is research behind it.
Studies of behavioral weight-management programs have repeatedly found that people who consistently monitor their food intake tend to lose more weight than those who track less consistently.
Why?
Because tracking can help us:
Become more aware of portions and eating patterns.
Identify habits that may be interfering with progress.
Recognize where extra calories are coming from.
Make adjustments based on information rather than assumptions.
Stay engaged with our personal goals.
One important distinction: much of this research shows an association between consistent tracking and better outcomes. Tracking itself isn't magic, and it doesn't guarantee weight loss.
But it gives you information you can USE!
And that brings me to something equally important.
PART TWO: TRACKING YOUR FEELINGS — WHAT IS YOUR BODY AND MIND TELLING YOU?
Now let's move beyond food.
Because our health is about SO much more than what we eat.
It's also about how we feel, how we respond to stress, how we sleep, and how we take care of ourselves emotionally.
And this is another area where tracking can be incredibly helpful.
Have you ever had a day when you were reaching for food, but you weren't really hungry?
Maybe you were bored.
Maybe you were frustrated.
Maybe you were overwhelmed.
Or maybe you were simply exhausted.
Sometimes we eat because our bodies need nourishment.
Other times we eat because we're looking for comfort, distraction, or relief.
And sometimes it's a combination of both!
There's nothing wrong with enjoying food or finding comfort in a favorite meal.
But recognizing WHY you're eating gives you more choices.
Emotional Tracking Is About Awareness, NOT Judgment
I want to be very clear about this.
Tracking your feelings doesn't mean analyzing every emotion or trying to eliminate negative feelings.
We ALL experience stress, sadness, frustration, anxiety, excitement, and disappointment.
That's part of being human.
The purpose of emotional tracking is to better understand your patterns.
For example, maybe you notice:
You tend to snack more on days when you're stressed.
You feel hungrier after a poor night's sleep.
You skip exercise when your schedule becomes overwhelming.
You feel calmer after taking a walk.
You have more energy when you eat balanced meals.
Your mood improves when you make time for yourself.
These are things worth recognizing!
Because once you recognize a pattern, you can decide whether there's something you want to change.
There Is NO ONE RIGHT WAY to Track Your Feelings!
And I really want to emphasize this.
You do NOT need a beautiful journal, a fancy app, or pages of handwritten thoughts.
You don't even need to track every single day.
Find something that feels comfortable and useful to YOU.
You might:
Write a few sentences in a journal.
Rate your mood from 1 to 10.
Keep notes on your phone.
Record a quick voice memo.
Write down three things that went well.
Track your sleep, stress, and energy.
Simply ask yourself how you're feeling at the end of the day.
Some people love journaling.
Others prefer a quick check-in that takes 30 seconds.
The best method is the one you'll actually use and that helps you understand yourself.
Five Questions That Can Tell You a LOT
If you're not sure where to start, try asking yourself:
1. How am I feeling today?
Happy? Stressed? Tired? Anxious? Calm? Frustrated?
Just name it.
2. What might be contributing to that feeling?
Did you sleep poorly? Have a difficult conversation? Skip lunch? Have an especially busy day?
3. How did I respond?
Did you reach for food, take a walk, call a friend, or give yourself some quiet time?
4. What helped me feel better?
This is where you start discovering your own solutions.
5. What did I do WELL today?
I LOVE this one!
Because tracking should NEVER be only about what went wrong.
We need to recognize what's going RIGHT, too!
THE SCIENCE BEHIND TRACKING YOUR FEELINGS
Research on emotional awareness and expressive writing suggests several potential benefits.
1. Recognizing emotions can help us regulate them.
Studies of affect labeling, which simply means putting feelings into words, suggest that naming emotions can influence how our brains respond to emotional experiences.
Sometimes identifying "I'm frustrated" instead of simply feeling overwhelmed creates an opportunity to respond more intentionally.
2. Journaling can help us process experiences.
Research on expressive writing has found modest benefits for some people in certain circumstances, including improvements in psychological well-being.
However, it doesn't work the same way for everyone, and the benefits vary depending on the person and the type of writing.
3. Mood tracking can help reveal patterns.
When you record how you feel alongside things like sleep, activity, stress, or eating habits, you may begin noticing connections that weren't obvious before.
These patterns don't necessarily prove that one thing caused another, but they can give you useful clues.
4. Tracking can help us recognize progress beyond the scale.
And this is HUGE!
Maybe your weight hasn't changed this week.
But you're sleeping better.
You're walking more.
You're handling stressful situations differently.
You're feeling more confident.
You're making choices that support your health.
THAT IS PROGRESS!
And if you're only watching the scale, you might miss it completely.
ONE IMPORTANT THING: TRACKING SHOULD HELP YOU, NOT CONTROL YOU
I believe tracking is an incredibly useful tool.
But I also believe in common sense.
If tracking becomes something that causes constant stress, guilt, obsessive thoughts, or fear around food, it's time to reconsider your approach.
Some people benefit from detailed daily food logs.
Others do better tracking portions, protein, fiber, meal patterns, or hunger and fullness.
Some people enjoy journaling their emotions every evening.
Others prefer an occasional check-in.
And for people with a history of disordered eating, detailed calorie tracking may not be appropriate without professional guidance.
Tracking is a TOOL. It is not a punishment, a grade, or a measure of your worth.
The purpose is to help you create a healthier, happier life.
Not make that life more complicated!
MY CHALLENGE TO YOU: SEVEN DAYS OF AWARENESS
For the next seven days, I want you to try something.
If food tracking supports your goals, record what you eat and drink, and measure portions when practical.
Pay attention to how much you're eating AND how your meals make you feel.
Are you satisfied?
Are you energized?
Are you hungry an hour later?
Then take just one minute each day to check in with your feelings.
Ask yourself:
How did I feel today?
What did I learn about myself?
What is ONE thing I did well?
That's it!
You don't need to change everything this week.
You don't need to be perfect.
I simply want you to become more AWARE.
Because awareness gives you information.
Information helps you make decisions.
And those decisions, repeated over time, become the habits that shape your health.
THE BOTTOM LINE: KNOW YOURSELF!
After all these years of maintaining my own weight and helping others work toward their health and wellness goals, one thing continues to stand out to me.
You have to understand YOURSELF.
Not what works for your neighbor.
Not what worked for someone on social media.
Not what the latest diet trend tells you to do.
YOU.
How much food does your body need?
Which foods help you feel your best?
What habits support your progress?
What emotions influence your choices?
What are you doing RIGHT that you want to keep doing?
Tracking can help you answer those questions.
And once you have those answers, you can begin building a healthy lifestyle that fits YOUR life.
That's what my Power of 13 is all about.
Common sense. Consistency. And finding YOUR easiest way to health.
Remember, you don't have to do everything.
You just have to keep doing the things that work for YOU!
Ready for Support?
If you’re ready to simplify your routine, clean things up, and finally build habits that stick…
💜 Visit AlwaysOnYourSideCoaching.com or book a consultation here: https://www.alwaysonyoursidecoaching.com/service-page/1-1-coaching-consultation
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I am Always On Your Side,
Coach Paris đź’śđź’š
Helping you find your easiest way to health—because there is no one right way.
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