You know this already, but it bears repeating: Consistently tracking your weight and food intake will help you reach your goals. Tracking prompts you to acknowledge what you’re eating (and drinking) and notice how it impacts the number on your scale.
That shifts you into problem-solving mode: When and why are you making unhealthy choices? What could you change for the better?
The hard thing about food tracking is remembering to do it. Start by trying one or more of the methods below. If none of them stick, ask your coach for more suggestions.
Put the Omada app to work for you.
If you haven’t already, download the Omada app. Once you’re signed in, go to Settings and turn on the Food Tracking Reminder. You’ll get a notification once a day, prompting you to track your meals.
Turn a password into a tracking reminder.
Pick an account that you sign into every day, and change the password to something related to tracking food (plus whatever numbers or symbols will make it secure). Every time you type it in, you’ll get a helpful reminder.
Set an hourly tracking alarm.
One reminder a day may not be enough. If you’re struggling to track everything you eat and drink, set a phone alarm that repeats every sixty minutes, from the time you eat breakfast to when you go to bed. Label the alarm “Track ALL food & drinks!” and set it on vibrate so it doesn’t disturb others.
Use first sips/bites as a cue to track.
Tying a new behavior to an existing one is an excellent way to build a habit. As soon as you take the first bite or sip of something, stop and track what you’re about to have.
Stick a note that says “Track Food” on your TV.
The most common reason for not tracking food is that it’s time-consuming. Posting a note to the middle of your TV screen (so you have to move in order to watch a show) reminds you track when you do have time.