All right, now let's talk about how to actually track your food. And in My Fitness Pal, this is like the meat and potatoes of calorie counting, this is where you're actually going to track everything that you eat. And My Fitness Pal makes it super easy. So the track your food, let's say this is your first, the first time you've ever tracked anything, there's lots of different ways to track previous foods that you've entered. But let's say if you don't have anything to start with, you're just gonna start just tracking from scratch. So there's a you can either go to the food tab here or the add food button in your daily summary to start to get started.

So today, Monday, September 28. You'll be able to track food for various meals you can use. You can track food for breakfast, lunch, dinner, and snacks. So let's just go through an example for each one real quick. So for breakfast, let's say you're going to click Add food and Search for food in your in the database. So let's say you had eggs.

And so there's a whole cooked egg right there. And let's say you had three of them. So you just change the servings to three. And then two, you want to add it to breakfast, just click Add to diary. And then once you do that, there's your three eggs right there. There's your breakfast.

Now for lunch. Let's say you had a salad. See you had a Wendy's salad. So you're just going to search for that and maybe it was this Asian chicken salad. When you see a checkmark here, it means that food's been verified. In other words, the macronutrients and everything's correct.

There are some foods that are using submitted that might not be verified. And you might want to be a little bit more careful with those because they might not be accurate. So let's say this is you had this Wendy's Asian chicken salad for lunch, one serving. There you go. Add food to diary, and there's your food. So now, just keep in mind you're tracking against your daily goal of 1670 for example, and for breakfast, you a 270 calories and for lunch 380.

So that brings you to a total for 650 for the day. So now let's say you want to track your dinner. And so you just do the same thing. Click Add food, and let's say for dinner you had chip Oatley. Maybe you had a bowl so you could just search for that. And let's say you had this chicken burrito bowl.

There it is one bowl for dinner, click Add food and there it is 625 Hey, maybe you had some dessert too so let's uh let's add food there and let's say you had a maybe some chocolate, some Hershey's there milk chocolate bar. Maybe you didn't eat the whole thing maybe you maybe you just ate like a quarter of it so you could put 0.25 to adjust the serving size and you can do this with any of the entries. Add that meal to the dinner add click Add foods a diary and there it is. Quarter of your chocolate bar. Only 53 calories. So let's say now you're done tracking for the day, you know, you've achieved a total calories under your daily goal.

So 1670 you're at 1328. And, you know, your macronutrient targets are also like in line with with your total calories. And so let's say you're done with everything, then you don't even have to do this step, but you can if you want, you just click Complete this entry. And then all that step does is it just says if everyday were like today, you would be on track to lose or you know, you'd wait X amount in certain amount of weeks based on what you said is your target. So you can also do things like track your water and write notes if you want to about your foods in if you'd like to, but you don't have to do all that really all you got to do is But the most important thing is just track your foods and make sure you're accounting for everything. And that the calories are accurate and you think you've told everything up for the day.

And then just do that every day. And you see how easy it is to just track a whole meal worth of food, or a whole day's worth of food. I just did that in like a couple minutes. So So that's how you track food and My Fitness Pal from scratch and we're going to show you some some easier ways to do that. Once you've been tracking for a while, but this is how to do it when you're first starting out. All right.