Philip Pape 0:00

Imagine if your bank statement only reported some transactions and not others . And then you get this huge shock at the end of the month when you see your actual balance . Well , you might be doing the exact same thing with your diet , and then the big shock is oh no , I gained 10 pounds . How did that happen ? We're going to talk about that on today's Quick Wits . Welcome to the Wits and Weights podcast . I'm your host , phillip Pape , and this twice a week podcast is dedicated to helping you achieve physical self-mastery by getting stronger , optimizing your nutrition and upgrading your body composition . We'll uncover science-backed strategies for movement , metabolism , muscle and mindset , with a skeptical eye on the fitness industry , so you can look and feel your absolute best . Let's dive right in . Welcome back to another Quick Wits , where we cut through the nutrition confusion .

Philip Pape 0:53

Today we are tackling a common but critical error in dieting , and that is you're tracking your food , but you don't track everything . You use partial food tracking . Picture this you diligently log your breakfast and lunch , but you forget to log your dinner because enter excuse here , you're too tired , it's too tedious , you forgot . Maybe you don't log some of your snacks and you're grazing . Maybe you go out on the weekends to a restaurant and you don't log that In . Some days you're really good about logging and some days you're not .

Philip Pape 1:25

All of these quote unquote transactions with your diet are now off the record . Imagine if your bank did the same thing to you . You see some deposits , you see some small expenditures in your online statement , but then a big transaction like grocery shopping or a trip you took on the weekend are just totally missing from your statement . Would you be surprised if your balance didn't match your expectations at the end of the month ? It's really the same thing If the bank said here's your balance at the end . You just dropped $2,000 this month and you had no clue . That's exactly like not logging your meals . They are the equivalent of financial splurges that you're not accounting for , because , when it comes to psychology of human beings , the things that we are most , let's say , guilty about or don't want to track because they're going to reveal some truths about ourselves , are often the ones that we leave off . If you're using an app like Macro Factor , there really is no incentive to cheat yourself like that and it makes sense to log everything . In fact , there's an article they wrote where , if you cannot log certain meals for the day , just leave the entire day blank . Otherwise , log everything within 30% and you're golden . This avoids any shocks that come down the road , because now you have data from which to identify your metabolism , your food habits , your food quality , whether you're getting the macros you're trying to get , and you have clarity and you have awareness , and that's what we're going after .

Philip Pape 2:56

Consistency with your tracking is going to be really crucial here , just like with your budgeting . The untracked dinners , the weekend treats , the little handful of nuts you nibbled on . They add up and when you're not logging them , you're only seeing half the story of your intake and then it's just completely useless . To be honest , it's not just about avoiding surprises , right Like the 10 pounds that I joked about in the teaser . You also get these valuable insights along the way very quickly .

Philip Pape 3:24

Within the first few days of tracking , you start to see your eating patterns , areas for improvement , you start to hold yourself accountable . I see this with clients all the time . We start together and they are amazed at how they are discovering about themselves things they never knew and are able to jump forward in the process , and then I , as their coach , can work with them to accelerate that even further . As we move forward . Remember the importance of tracking everything .

Philip Pape 3:49

If you're going to track just as you would track every expense in your bank statement , or would want the bank to report that to you , it's the complete picture , it's the full awareness of your nutritional intake , and then , with that full transparency comes real progress . Until next time , stay tuned and stay true to your tracking and to your goals . Thank you for tuning in to another episode of Wits and Weights . If you found value in today's episode and know someone else who's looking to level up their wits or weights , please take a moment to share this episode with them and make sure to hit the follow button in your podcast platform right now to catch the next episode . Until then , stay strong .