Mocktail Minutes

Why It's Sometimes Necessary to Track

• Mocktail Minutes • Episode 145

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If you have followed us for a while, or worked with us, then you know that we love helping people learn how their body works and how to create your meals without obsessively tracking. But we also find it necessary to have some clients track. In this episode we talk about who we have track and why.

If you have questions, or topics that you want to hear about, head over to our Instagrams https://www.instagram.com/bayleethedietitian/ or https://www.instagram.com/brianna.dietitian/ and send us a DM! You can also follow the podcast https://www.instagram.com/mocktailminutes/


Featured Mocktails: 

Gorgie 

Click play, sip back, and be empowered.

Baylee:

Hello everyone. Welcome back to this week's episode of Mocktail Minutes. This is Bailey.

Brianna:

And this is Brianna.

Baylee:

This week I am gorge. one is the Peach Tea. I haven't even taken a sip yet.

Brianna:

doing one

Baylee:

Oh,

Brianna:

I know. And we're like matching.

Baylee:

We are.

Brianna:

This is a sparkling mango burst. You haven't done this one, have you?

Baylee:

things. I like mangoes. I don't like mango flavored things.

Brianna:

It's pretty good. Yours is? Is yours green tea?

Baylee:

Yeah. It has white tea and green tea and it,

Brianna:

Yeah, I had a Sprouts just open by me and they have a ton of these, and I think I'm gonna go on Friday and pick up more because I haven't drank one so far that I didn't like.

Baylee:

when you get a sparkling tea, it's kind of weird

Brianna:

Mm-hmm.

Baylee:

is not sparkling.

Brianna:

Yeah.

Baylee:

this one's good too.

Brianna:

And these don't have like aspart, no aspartame, Erytra or sucralose. So they're, they're sweetened with like a derivative of this Dvia plant. So not like your typical Stevia. So that's something you're worried about,

Baylee:

There you

Brianna:

GoGy

Baylee:

Yeah. and Ninja and Poppy. Those are like our top.

Brianna:

literally.

Baylee:

us.

Brianna:

Give us something, you know.

Baylee:

This about why tracking your food might be necessary I mean, your experience might be a little bit different, but I feel like for me, becoming a dietician, like I started off with like don't really need a track but what I am finding is that once people have that balance, they're often under eating. So then I started tracking and at first I was hesitant because I feel like I just wanted to be this like people pleaser of, I want everyone to be excited to work with me. And everyone got annoyed to do tracking and.

Brianna:

life hard.

Baylee:

I would say the past six months I have been having more and more people start to track. Now the thing is, I don't have everyone track, but what I really was thinking about was I personally track on occasion, I don't track every day, but I track when things are feeling off, which I did. I've been doing, this week I was eating like 150 grams of protein and over a hundred s of fat.

Brianna:

like I feel a little sluggish maybe. Mm-hmm.

Baylee:

My carbs were like a hundred what they needed to be at. So we've been making adjustments this week and you would be shocked to vow. I feel better.

Brianna:

Who would've thought? Yeah. Well. And this is what I tell people, it's very dependent on the person, right? Because the typical people that we work with, I feel like in Metabolism Makeover are women who have like done the tracking thing, they've done all the dieting things, they're exhausted, they just wanna learn how their body works. And I love having everybody do that because I think for a long term weight loss, that's what you need. You need to know like, what the heck am I eating? Why am I eating it? How do I know if I need to address? And once people kind of get to that point. There are certain, yeah, that is step one. And there are a certain amount of people who can totally just be fine on that and reach their goals like that. And then there's another group of people who I'm like, yeah, I think we need to just spot check because something is definitely off. Especially if you're like, I'm not feeling great, I'm not seeing results. I don't have energy. I feel puffy. Okay, well then we need to spot check because you don't know what you don't know.

Baylee:

that's an important piece. I have a lot of people in reverse dieting, to be honest. You can't successfully reverse diet without tracking like a hundred percent honest. You can't do that. And a lot of people do need a reverse diet and. I don't like making people mad and I don't like people's life to be harder. I'm like, okay, so what? What is the actual issue with tracking? Because if you want to get the re results, if you need to build up to maintenance and you need to do a fat loss phase, you need to know what you're eating. And so as I like track for myself, I'm like, you know what? It's honestly not that bad to track. Like it takes me maybe a minute to log a meal. The thing that I think that gets in people's way is the relationship we have with tracking. I just had this conversation with one of my clients she's worked with me for two years. She did not track for the first year and a half. She lost I think about 22 pounds.

Brianna:

Okay.

Baylee:

Been on a little plateau. four times a week. I was like, let's track. She was eating about 1500 calories. needs are closer to 2100 calories. So was like me. There it is. And so we're reverse dieting her and we talked about tracking, we talked about her goals, and this is probably week six of her reverse diet. And she's working up to maintenance. She has lost weight. She's like, my workouts are actually going a lot better and I'm able to go up and wait. I'm like, you have mu more fuel in the tank. But what she was really talking about was. The relationship that has changed with tracking. She's like, before I would do a diet and it was like you would track, but all you felt like all day was like, how much do I have left? Or you felt starving, you were just And it was just like you were tied to these numbers where she's like, now I'm having trouble getting enough carbs in

Brianna:

Yeah.

Baylee:

because she actually needs. And a lot of these programs, or even

Brianna:

Yeah.

Baylee:

Like calculators or these tracking apps that just give you these numbers. they can be a little off and they have you undereating. Like, I think one told me, I was just playing around, I was like, oh, I'm just gonna tell that I wanna lose 10 pounds. I don't actually wanna lose 10 pounds. But I was like, let's just see what it said and had me eating like 1300 calories. I was like,

Brianna:

It does that because it's just a calculation. It's just an algorithm of like in theory. 3,500 calories is what a pound is. So if you minus 500 a day for a week, that's 3,500. So then it's just going off of that. So if you wanna lose more than a pound a week, it is a more deficit. If you wanna lose less, it is a little bit less, but it's not taking into account like your BMR or what your activity level really is, or your metabolism or any like thyroid issues, any of that. And so I think when people start tracking. They're doing it like with good intentions and then it becomes a really negative tool. And I've had women who are like, I will never track again a day in my life. And that's fine if you don't want to. You don't have to. It's all about your intention. And if you've had a really negative experience with it because it's been making you undereat, it's looked at like, oh, I can't eat anything else for the rest of the day'cause I met my calories. Or like, it's this negative thing. You're never, you're not gonna wanna use it again until you know how to use it in a proper way. Because when you use it in a good way, most of my clients as well, same thing. They're like, oh my gosh, this is like, this is that bad. Like I'm actually like, I need to eat more. Like, oh, okay, this feels really good. And I know there are people out there are drastically overeating. I get it. The majority of our clients, at least I don't think are, we work with a lot of women who have been trying to lose weight for a very long time. The majority of them, I'm like, we need to actually eat more. You need a reverse diet. You need to track your food so we can make sure you're actually eating enough.

Baylee:

Low carb intake where we're not eating enough carbs, um, we're doing really good on protein. I mean, look at myself included, like I teach these things and I was overeating on protein by like 20, 30 grams a day and undereating my carbs. And so I think the other issue too would be a lot of these. Programs or when you're just tracking, like your whole focus is just tracking

Brianna:

Mm-hmm.

Baylee:

you're working with us, this is because it's helping us see, okay, where are you Actually, it can help us troubleshoot. So like, are you eating enough protein to support your muscle? you having too many calories to get into? loss. Are you having too few of calories or carbs that's causing inflammation and fatigue and cravings and poor workouts? I have one of my reverse dieters right now. We're increasing her carbs. That's everything else is pretty good. Right now. We're mainly focusing on carbs. She's lost two pounds each week

Brianna:

Yeah.

Baylee:

and I'm like, that's inflammation going also your metabolism picking up like

Brianna:

Your, Your, thyroid work. Yeah.

Baylee:

Especially, I do think it's important to track on the weekends because and they're like, well, I don't know how to track it. Like we went out to get, I'm like, track something close. if you're having these huge discrepancies from a Monday to a Saturday every weekend you're undereating even more, or you're overeating by a ton of carbs, like your body's gonna have a very hard time. into a successful fat loss phase. So I think it is important to also track on the weekends and again, healing that relationship with tracking, but also realizing we aren't teaching you tracking to do this for your life. Like the tracking isn't the, the protocol, the eating of the food is the protocol. The tracking is just a check-in. So you're not tracking your whole life away. You're tracking for a period of time.

Brianna:

Yep.

Baylee:

like reverse sighting phase for like you're gonna work up to your maintenance needs and then you do a fat loss phase and then it kind of depends. Like you might need to go back up to maintenance. You could maybe stay at a fat loss phase a little bit longer, but tracking the rest of your life.'cause eventually when you follow a solid protocol that's gets you results, you're gonna get to your goal weight and. Yeah, you just maintain, then you just kind of do the same thing every day. When you have the same needs all the time, you get an idea of what you need to eat,

Brianna:

Yeah.

Baylee:

could still randomly spot check.

Brianna:

Yeah. when needed, like for example, you like, oh, I'm feeling a little bit off. Okay, let's spot check. You should be looking at it as like, this is a skill building phase. Especially if you have the mindset of I want to reach a healthy weight and just maintain it and be done with this yo-yo dieting, trying new fixes, all this. takes a little bit of work to get yourself to that place, and so look at it as like. I'm building a skill, like what the heck is a portion of protein actually look like? Like what meals put together in a certain way, actually, like keep me full. What makes me feel good like you again, you don't know what you don't know, and you have to be willing if you wanna get out of the yo-yo phase to bring on new tools when it's necessary. And I would say for a lot of people it is necessary to kind of track, am I actually eating enough?

Baylee:

it will work at the beginning, which I think that's where maybe I kind of failed a little bit, where I was like scared to give you the work because I know you're already stressed out. But if you put in this work now, your timeline is gonna be a lot shorter. You're going to reach your goals quicker. Like I see it happen all the time. And like Brianna said, like if you're like, I absolutely cannot track, okay. Like we get a different approach. Your timeline might be a little bit slower, but you're in more of a flexible, not so much a focus phase I think that's okay. Um, But I think it's too, it's like establishing like, what's that tracking relationship like, what's going on there? I think that can help to decide like, if. We're only eating 1200 calories, like let's look at these numbers. Sometimes having that data can help us be like, oh shoot, I really do need this. And the amount of messages I get when people are like, I'm still so confused how I'm eating more and not gaining weight. I'm like, because our bodies are not the plus and minus math equation that we are taught.

Brianna:

a very simplified way of doing it, and it works for some people and it works for people in their early twenties like college. And then it doesn't work again for the majority of people, especially if you're a female or you've had kids, and life is just wiping, you need to figure out a little bit more and it's, I think we meet people where they're at, and I'm always gonna have that baseline of like, I'm gonna teach you how your body works and what food is and how to adjust it based off, regardless of like the numbers. And I think once you, I think what we do well is we baby step it. Because I have someone now who finally today was like, okay, I'm ready for this. And there's strategic ways to log your food where you're not doing it 24 7. Like there's a lot of different ways to use it, but she now is like, okay, I'm ready for this. And when we first met, she was like, I'm not even gonna take a picture of what I'm eating. I was like, okay, well we, we, okay, we're gonna babysit. And now she's like, ready? So we build you up to do it because you.

Baylee:

especially if tell you're already under eating. if you're skipping a meal, you're already

Brianna:

Yeah. Yeah.

Baylee:

having crackers for you're probably undereating. So that's where, yeah, we have to build these blood sugar balancing plates first. We can eyeball it at first, but then this kind of takes you to the next level to really reach your goals. And you've gotta fix that relationship with tracking before utilizing it too, because it is just a tool. It's not the whole. and I guess should we announce what we're doing

Brianna:

Yeah, let's do it.

Baylee:

So created a course and basically I am taking like everything that I do with my one-on-ones, also being like, you're gonna have to, you're gonna have to put in some work here. And I've approached things myself, putting it all to a course, and I'm bringing Brianna on with me. So we're tag teaming this course for you guys and we're hosting workshop. So. this episode airs, it'll be Thursday, February 12th. so I am actually hosting a free workshop slash that evening on February 12th at 7:00 PM Central time. So if you're listening to this in the morning, you can still sign up, but it's gonna give you an introduction as to what our processes, and Brian and I work very similar together. That's, been talking a lot as we've been building this course out, because I don't want it to be like. This is what Bailey told me. This is what Brianna told me.

Brianna:

Yeah,

Baylee:

are pretty cohesive clients. Um, We game plan a lot of clients together. That's why I wanted to We work very well together. I mean, we've been doing this podcast, what, two years now?

Brianna:

yeah.

Baylee:

Oh, this, this year.

Brianna:

It might be three years.

Baylee:

Oh my, that's crazy. Yes. Um, So yeah, we're gonna take on this course together and walk you through, and part of it is going to be some tracking. Now it's broken down in four phases. Tracking doesn't come in till phase three.

Brianna:

Yeah.

Baylee:

Yes.

Brianna:

yeah, we're not throwing you into it.

Baylee:

So if you wanna join. Brianna, when are you doing yours?

Brianna:

When did you find the week of the 16th?

Baylee:

Okay.

Brianna:

So I think the, like a week after yours, the morning of February 19th. So we'll have an evening one. We'll have a morning one.

Baylee:

Um, But I was gonna give you an introduction as to how we work, and we're gonna go over what your metabolic minimums are because we have to start there. That's where it's like reverse dieting. Like there's lots of guidelines out there where everyone's like, hit your protein first. I don't necessarily approach reverse dieting in that way for everyone. I focus more on like if you're getting protein in around a hundred grams, even if your needs are 140, if your carbs are only at 90 grams,

Brianna:

Yeah.

Baylee:

your protein at a hundred and I'm gonna work you up of carbs first, because I believe everyone needs at least 150 grams of carbs.

Brianna:

Yeah.

Baylee:

So throughout this basically we're teaching you. I, we teach our one-on-one

Brianna:

I think this would be good. It's going to, I think the goal is just to build you up to really understand your body, your metabolism, how to lose fat, how to feel good, and how to stay there. Yeah.

Baylee:

One-on-one is great. But I truly see a lot of great results with group

Brianna:

Yes.

Baylee:

so how the course is meet with us every week if you would like to show up, don't show up. That's on you. but we're gonna switch. So one week I'll lead a call One week Brianna will lead a call, but we'll both be on all the calls you can get some like coaching once a week us. what's great about this is that you're with other people that are also doing it, that are not dieticians. And as much as we can share like here's our real life, I feel like sometimes it can be hard to relate because maybe you think we live in this perfect, we do everything right. We don't. But I think it helps to have people who are not the dieticians that you can bounce ideas off of and. That are working towards similar goals and I mean we're only two people. Like someone else has a really great recipe, just'cause I don't share it doesn't mean it's bad, but I don't like steak, so you probably will never see

Brianna:

To see it. No, it's when you're in a group, I think the vibe is just so much better. Supported. Yeah. It's fun. You feel supported, you hear other people's struggles and questions and you're like, oh, wow. It's not just me. Okay. Like, how are they doing it? What's, what's been a win for them? Like, can I adjust things this way? It just is so much more community and I feel like there's a lot of good energy with it, whereas one-on-one is still great, but it's just like you and I, me and the person we're chatting again, still great. There's a lot to be said with group programs and so I'm, I'm excited for it. Yeah. Mm-hmm.

Baylee:

Yes. Part wanted to do this episode today, just to kind of give you an idea of how our thoughts have changed. It's okay if you're like, Hmm, fuck that. I'm not tracking. Okay. That's not where you need to start. And that is okay. We will meet you where you are and then help you when you're ready. Like I said, I don't have, I hardly have anyone that I start tracking. I tell people like, if you want to track and you enjoy doing that, like some people are like, I just don't wanna remember what I had to eat, so I'm just gonna like type it out for you every day. Cool, do it. But if you're starting out and it's super stressful, don't do it. Tracking can be helpful. It's all in how you use it, it's all in your relationship. Towards that tracking more. Um, And I've been having lots of conversations with it and everyone's like, you know what? You are right. Tracking isn't actually that bad.

Brianna:

Not bad. We're gonna put a new twist on it. I promise you. It's not gonna be that you by yourself with my FitnessPal trying to figure out 1200 calories without figuring out macros or what meals are like.

Baylee:

I have, my breakfast is pretty much the same every day. So like I kind of already know that lunches are similar. Like you can put in recipes, like a lot of times I don't feel like anyone is having like a brand new dinner every single day for the next month. you can put in recipes and just like pull it from your recipe bank. So initially it might be a little bit more work, but I would say, I'm like, if you are at nighttime scrolling on TikTok, scrolling on Facebook, scrolling on Instagram. that time to be a little bit more intentional, a little bit more productive. Use that time to like plug in some recipes, plan out a little bit of your day for your meals tomorrow. But those are things we'll kind of help walk you through.

Brianna:

It will be good.

Baylee:

Yes. hope this kind of gives you, get your wheels turning as to a and to tracking. Um, I actually put a question box on this. Earlier this week on my Instagram, and it was really fun to have conversations. So let us know your thoughts on this episode. Send us a DM and make sure you sign up for our workshop, the Macro Rise Workshop. Like I said, with me, February 12th, 7:00 PM Central Time. Brianna is doing the next

Brianna:

February. Yeah, February 19th. I'm gonna do 9:00 AM central time.

Baylee:

RSVP'd and registered for that. And then we're gonna kick off our course soon. All right, everyone. Have a good rest of your day and we'll talk to you next week. Bye.

Contributor

Baylee

Host
Contributor

Brianna

Host