Tag Archives: physical fitness

How I Updated the Myfitnesspal App Nutrient Goals to Achieve Greater Weight Loss

As I’ve blogged before, one of the major turning points in my weight loss journey was using the Myfitnesspal App to track my food intake and calorie burn.

After losing twenty pounds just tracking calories, I hit a plateau. But after reading a few helpful blogs and getting advice from athletes I knew at work, I determined that I needed to start looking at my sugar intake. That included simple sugar and carbohydrates.

To this day I stick to one big sweet treat a week and stick to my goal on the other six days. And I try to only ever eat a big carb meal if I’m going for a cardio adventure lasting more than 45 minutes within the next two days.

Myfitnesspal helps me keep track of those nutrients and macros as well as the calories. And while the base goal setting is great, my goal was to go a little more aggressive in weight loss and to begin to see more muscle tone.

After consulting again with a few pros I decided to set my carbohydrate goal down to 40% of calorie intake and set my protein goal to 30%. The base macro nutrient setting in Myfitnesspal can be updated to help with this. Below are the steps to do this in the Myfitnesspal App:

Open Myfitnesspal and click the hamburger menu button at the top left, then click on the Goals menu:

Under the Nutrition Goals section, click the option to show Carbs, Protein and Fat by meal. Then click on the calories, carbs, protein and fat goals section.

Click on Carbohydrates and change it to your desired goal and then do the same for protein. (the base goal setting has carbs at 50% of calories, to high for me)

Make sure the % adds up to 100%. That’s it.

Now Myfitnesspal will start showing you your macros for each meal and will alert you when you are going over your goals in you daily food diary.

You can also go view your full day and past day information in the Nutrition section of the diary. Click on Nutrition at the bottom of the daily food diary.

You can also click into each nutrient section to see what foods are highest in that group.

See more details on how the Nutrient goals automatically adjust based on the exercise you log in the APP by reading this post.


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Taming the Flesh and Extending the Mission (My Journey to Physical Fitness)

Disciplining the body is one of the hardest things for people to do, especially for someone who is going through a life change like a new job, new baby, a financial decision and any number of life situations.

Yet disciplining our bodies and taiming our fleshly desires are a required step in our journey to spiritual maturity and a good physical state of health.

We all want to be able to work on our mission to spread the Gospel of Christ with vigor and energy until the day we die. Right?

Therefore do not let sin reign in your mortal body so that you obey its lusts, and do not go on presenting the members of your body to sin as instruments of unrighteousness; but present yourselves to God as those alive from the dead, and your members as instruments of righteousness to God. For sin shall not be master over you, for you are not under law but under grace.
Romans 6:12‭-‬14 NASB
https://bible.com/bible/100/rom.6.12-14.NASB

In our mission to share the Gospel we must often times remove the pole from our own eye before helping our neighbor remove the speck from his eye.

If we are struggling to tame our own fleshly desires, how can we help anyone else see a better way?

Guess what, you don’t have to be a pastor, full time preacher or evangelist to preach/teach others. And I don’t want to disqualify myself by allowing my fleshly desires to rule over me.

Though I will stumble Lord, help me not to fall. And if a fall is ever necessary for learning, Lord never let it be so. Let my body be used for your service until the day I meet you face to face.

but I discipline my body and make it my slave, so that, after I have preached to others, I myself will not be disqualified.
1 Corinthians 9:27 NASB
https://bible.com/bible/100/1co.9.27.NASB

In full context this passage relates to sharing the Gospel with others where they are in life, but not partaking in the circumstance that they are in. We must exercise self-control.

I do all things for the sake of the gospel, so that I may become a fellow partaker of it. Do you not know that those who run in a race all run, but only one receives the prize? Run in such a way that you may win. Everyone who competes in the games exercises self-control in all things. They then do it to receive a perishable wreath, but we an imperishable. Therefore I run in such a way, as not without aim; I box in such a way, as not beating the air; but I discipline my body and make it my slave, so that, after I have preached to others, I myself will not be disqualified.
1 Corinthians 9:23‭-‬27 NASB
https://bible.com/bible/100/1co.9.23-27.NASB

For me, exercising self-control first started with my food addictions and stress behavior. Setting goals in the app MyFitnessPal was the best thing for me.

Then I hit a weight loss plateau after losing 30 pounds. Why? Because I was getting about 15% of my calories from sugary foods? (sweet tea)

Then I lost another 10 pounds after cutting out excessive sugar. I try to stay around 50 grams of sugar a day, but most days I am under that around 20 grams.

I felt great about my weight loss at that point. And my self-esteem and confidence were allowing me to be bolder in my sharing of the Gospel. Though I know my boldness should come from my faith and the Holy Spirit working in me, and it does. But a little self-confidence does not hurt. 

Then I hit another plateau. I knew at that point I would have to hit the gym. Which I didn’t want to do. Having to miss my lunch time to go change clothes and make my body hurt was not appealing. But then Eric joined my team. Eric runs marathons and also hits the weight room. So now I had a partner to teach me.

I started seeing body changes after about a month that motivated me tremendously. Then comes a goal, run a 5K. I hated running. Why would anyone want to run? I’ve hated it since high school.

Check.

Next goal, run a half marathon. Check. Run in under 2 hours. Check

But then I set myself another goal. Goals have to be achievable but not easy. My new goal was to prove I had abs. I’d never seen them, but I was sure they must exist. (March 2019 Update: They do exist at about 11% body fat and under)

I’m still working at this goal, because I’m not satisfied. But I press on.

But the ultimate goal is to extend and invigorate the mission I have to share the Gospel for as long as God has me in this flesh tent.

OneChristianMan Before and After 2012 – 2018

Yesterday’s run stats.

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