Why Should You Track Your Habits? What to Track and How
Tracking shows you what you actually do, not what you think you do. People who monitor their progress are more likely to reach their goals, and people who log food consistently lose more weight. Start with two or three measures, such as training, protein and sleep. Review them weekly and change one thing at a time.
What does the research say about tracking?
- A meta-analysis of 138 studies found that monitoring progress toward a goal improved the chance of reaching it, and the effect was bigger when progress was written down or shared (Harkin et al., 2016).
- In weight loss, consistent self-monitoring of food and weight is linked with more weight lost (Burke et al., 2011).
What should I track first?
Pick two or three:
- Training: date, exercises, sets, reps and weight
- Protein: grams a day
- Sleep: hours, and how rested you feel from 1 to 5
- Steps: daily average
- Body weight: a few mornings a week, same conditions
Which tools work?
- A notes app or paper logbook for training
- MyFitnessPal or Cronometer for food
- Your phone or a wearable for steps and sleep
Wearables are good for steps and heart rate trends, but calorie burn estimates can be far off (Shcherbina et al., 2017). Do not eat back calories based on your watch.
How do I set it up in 20 minutes?
- Pick your two or three measures.
- Choose one app or a notebook for each.
- Set a daily reminder at the same time.
- Put a weekly 10-minute review in your calendar.
How do I use the data?
- Week 1 and 2: log every day, even if it is only one number.
- Week 3: look for patterns. Which days do you train best? Which meals leave you hungry?
- Week 4 on: change one thing based on what you see, then check again in two weeks.
Why do people quit tracking?
- They track too much at once. Start small.
- They collect data and never look at it. Review weekly.
- They miss a day and stop. One gap does not erase weeks of data.
- They use the numbers to judge themselves. The numbers are information, not a grade.
What should you read next?
Read how to lose weight effectively and benefits of using a heart rate monitor. To work with me, start with the XPL quiz, which is my intake form for every client, then see coaching options and pricing.
Written by Zavier King, personal trainer in Houston and online coach at XPL. ISSA Certified Personal Trainer and NASM Nutrition Coach.
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Frequently asked questions
Do I have to track forever?
No. Track until the habits are automatic, then use tracking as a check when progress stalls.
Should I weigh myself every day?
It works well for many people if you look at the weekly average. Read should I weigh myself daily.
What if tracking makes me anxious?
Track fewer things, such as only training and protein. If food tracking feels obsessive, stop and talk to a professional.
Zavier King
Founder, XPERFORMANCELAB
I do not shape muscle. I shape structure. The person you become is the person you construct.
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