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Maintaining a Weight Loss Diary to Keep Track of Weight Loss

Excess weight is associated with a wide range of health risks, including type 2 diabetes, high blood pressure, heart disease and stroke. It is estimated that 1 in 3 adults suffers from obesity at the moment, with the numbers being on the rise. Weight management is essential, requiring lifestyle changes, especially with regard to one’s diet and level of physical activity.

Using CareClinic’s health app as a weight loss journal

CareClinic is a health app which has been developed to help you manage every aspect related to your weight. It can be used, among other things, as a weight loss journal. If you are interested in losing weight and returning to a healthy figure, one of the most important things you can do is make a plan. Record the diet and additional lifestyle changes into the application, tracking your progress.

The application allows you to monitor the daily intake of calories, so that you stay within the desired limits. You can also use it to be more attentive to portion sizes, as well as record the macronutrients content of each meal (protein, carbohydrates and fat).

Within the health app, you can enter additional information about your health, including your BMI, waist circumference and height. You can provide details on your daily water intake, in order to avoid dehydration (this can lead you to eating more than necessary) (R).

If you have a customized weight loss plan, you can enter it into the application and mention with clarity which foods you are allowed to eat, as well as which are forbidden. This will help you stick to your diet, as well as to identify triggers for overeating.

Pre-existent conditions influence the weight loss process

There are a lot of people who suffer from obesity and have additional health problems, such as diabetes and high blood pressure. In planning your weight loss approach, you have to take these into consideration. For example, if you are suffering from diabetes, you have to pay close attention to the foods you are eating and the influence these have on your blood sugar level.

The weight loss log of CareClinic can be used to identify a connection between your diet and current health problems. Did you know that food can influence blood pressure levels? If you have been diagnosed with high blood pressure, your diet should contain more fresh fruits and vegetables, and less unhealthy foods (especially those that have been excessively refined or processed). The diary will help you see how healthy you are really eating.

Monthly reports allow you to identify weight fluctuations

We all go through periods where our weight fluctuates but, often times, we are unaware of such changes. Upon registering your weight on a regular basis, you will be able to see a monthly report and see where it fluctuated. More importantly, you can use these reports to track weight loss and identify potential factors that helped.

From another perspective, these reports – often presented with charts and diagrams – can help you identify weight loss plateaus. These occur with many diets and they can lead to confusion, as one will believe that the respective diet no longer works. Upon noticing a weight loss plateau, all you have to do is adjust your calorie intake and you will continue to lose weight.

Setting a goal weight and tracking your progress

Losing weight can be an incredibly difficult process but you have to persevere and the outcome with be positive. With health apps such as CareClinic, you can set a goal weight and track your progress, celebrating each milestone. You can even estimate how long it will take you to reach your goal (desired weight). Moreover, the application will help you stick to your diet and eat healthier.

The application makes it easy to count and monitor calories; the one thing to make sure is that you are entering all of your meals, along with their nutritional content. CareClinic makes it simple to verify whether your diet is a success or not; by referring to the body weight diary, you will be able to see whether you are on the right track or not.

Monitor your level of physical activity

In order to lose weight, you will have to go from a sedentary lifestyle to an active one. As CareClinic is the ideal weight loss tracker, it can be used to keep track of your physical activity level. You can enter details about your workouts, as well as about any sports you practice on a regular basis (swimming, running, jogging).

Reminders for weight checks, appointments, medication

The health app allows you to set up reminders for a wide range of purposes. For instance, if you have decided to weigh yourself on a regular basis (once a week), you can arrange for the application to notify you of this goal. In this way, you will keep track of your weight fluctuations and make the necessary adjustments to your diet.

The reminders can also be used for doctor appointments, or to remember to take your medication. If you take a treatment for hypertension or thyroid disorder, missing one dose can have serious consequences. With CareClinic, you set up the reminder and, thus, adhere to the treatment. The snooze feature will keep pestering you in case of a missed dose, so you really are completely covered.

Weight-loss related matters

It is possible to use the CareClinic health app to create journal entries about your weight loss journey. From a practical perspective, you can use this journal to gather healthy recipes and track your water intake. You can rely on it to organize your grocery list and monitor your weight measurements.

Everyone knows that losing weight can lead to emotional distress, with anxiety and depression appearing on the horizon. If you are prone to emotional eating, things will be even more difficult. The good news is that you can use the application journal to put your feelings and thoughts on paper. You might even be able to see that you have been using food for emotional release (R).

In the journal, you can write about the potential solutions for emotional eating – these can include new hobbies, reading a book/watching a movie, talking to a friend or any other coping strategy. You can also write about therapies that are useful for your weight loss journey, such as cognitive behavioral therapy. What matters is that you are using CareClinic to document your journey and find the strength to make the necessary lifestyle changes.

Keeping a food diary can help with the weight loss process

Research has confirmed that people who keep daily records of their food intake are more likely to lose weight than those who don’t have such habits. It seems that when people sit down and write the foods they consume, they also feel encouraged to make changes to their diet and reduce the overall intake of calories.

With health apps, such as CareClinic, you can organize a completely new diet, one that is rich in fruits and vegetables, as well as monitor your physical activity. This, in turn, will help you lose weight and reduce the risk of chronic conditions, such as high blood pressure, hypercholesterolemia, diabetes, heart disease and stroke.

The food diary will help you reflect on the quality, quantity and frequency of your meals. You will become more aware of your habits and change them in accordance with your weight loss goals. Moreover, the app can be used for weight management, allowing you to monitor the food and drink intake over a prolonged period of time (R).

When one maintains a daily weight loss journal, that person will find it easier to reduce the overall food intake and make changes whereas the portion sizes are concerned. The journal can be used to eliminate calorie-rich foods from the diet, as well as cut back on fats and sugar. You can opt for healthy changes, such as consuming more fruits and vegetables, drinking more water and eating at regular intervals.

The weight loss diary, such as the one made available through the CareClinic health app, can make you more aware about your current eating behaviors and the changes that should be considered. Self-monitoring of one’s weight, dietary habits and level of physical activity has been confirmed as a positive aspect.

The persistent logging of one’s dietary habits, as well as the tracking of the overall food intake, can make one get a clear understanding of his/her behaviors and situations that can lead to undesired weight gain. When you will see that you have become accustomed to having a late night snack or eating fast-food for lunch, you won’t have to think twice about changing such habits (R).

Tracking your dietary behavior can ensure the necessary weight management on a long-term basis. Upon reducing your weight, you will improve risk factors, such as the level of cholesterol, glycemic index and blood pressure. Thus, you will protect yourself against chronic conditions and improve your health overall.

How to record your food-related information

You should record everything you ate, including main meals and snacks. An accurate food journal is the one in which you are honest; for example, if you went grocery shopping and had a few food samples in the store, you should mention these as well.

Excess weight is often caused by our inability to estimate the overall food intake with accuracy. CareClinic’s health app brings us closer to reality so that we finally have a true idea of how much food we are consuming. We can use it to record nutrient data (label/Internet for fresh food), portion size (ranging from small to super-sized) and the percentage of macronutrients, salt, sugar, fiber, etc.

An important thing is to record the information after each meal and not at the end of the day, as we might have difficulties remembering everything we have eaten. It is important to also record the meal times and their duration, so as to see if we are eating too fast or too often. Based on this information, we can decide if frequent eating is the reason for the weight gain and change to a regular eating schedule, with balanced meals.

Another important aspect refers to the hunger level. Be honest and record how hungry you are before each meal. You might have the surprise that often you eat just because you feel stressed or depressed, with actual hunger not being present. This is often related to unhealthy cravings and you need to replace emotional eating with healthier alternatives, such as talking about how you feel.

To get started with a weight loss diary, you can sign up here to get started.


Tracking Your Overall Salt Intake with a Sodium Tracker App

Sodium is an electrolyte that contributes to the balance of fluids within the human body. The necessary intake of sodium is not high but, thanks to the modern diet, we end up consuming way more than it is necessary. Unfortunately, a high-sodium diet is associated with additional health risks, including high blood pressure, heart and kidney disease, as well as stroke.

As there is a clear correlation between the consumption of sodium and the elevated blood pressure (R), keeping track of the salt content of each food might be more than recommended. You can see what are the foods leading to your high-sodium diet and make the necessary adjustments. Upon the overall intake of salt being reduced, the blood pressure will begin to return to normal in just a few weeks.

Using CareClinic as a sodium tracker app

CareClinic is a health app which can be used to keep track your overall sodium intake. You can record your entire diet and the associated salt content of each food, thus watching out for how much sodium you consume on a daily basis. This will allow you to keep tabs on all of your meals, as well as the amount of salt in each of them and its effects on your general health.

You can use CareClinic as a sodium tracker app and record your meals, entering the date and time, as well as the food, amount of sodium and associated effects. The application is easy and simple to use, and you can even rely on it to set up daily goals for your salt consumption.

Even though sodium is an essential nutrient, we do not need to consume a generous amount to stay healthy. Using an app such as CareClinic to keep track of your sodium intake is more than recommended, as a high-sodium diet has been associated with high blood pressure and a higher risk of stroke, as well as heart failure.

The increased consumption of salt can damage other organs, increasing the chances of chronic kidney disease, osteoporosis and even cancer. People of all ages are advised to keep track of their sodium intake (R), as the high-sodium diet leads to chronic blood pressure. This condition is often known as the silent killer, as it has no noticeable symptoms but it damages arteries, vital organs, etc.

When using CareClinic as your sodium tracker, you will finally see how much salt your diet contains. You can go to the health diary and record your daily meals – for example, you might have had a muffin for breakfast,  soup at lunch and spaghetti at dinner. Add the sodium info and how the food made you feel – bloating is often a sign of high-sodium content.

Thanks to such health apps, you will finally be able to see how much salt you are consuming and the effects it has on your health. As you will be able to record additional symptoms that bother you and identify potential health problems, you will get an idea about the lifestyle changes to be made. Sometimes, even a small adjustment can make a big difference and help you improve your health.

The application allows you to enter all of your health problems, along with symptoms, potential causes/risk factors and treatments. You can use it to identify a connection between the diet and your high blood pressure, as well as to see which treatments might work to your benefit. The data entered into the application is compiled into a monthly health report, which can be shared with the treating physician.

CareClinic can help you observe the general dietary sodium intake. You can use the application to record your natural foods and the amount of salt contained in each, as well as the added salt (preparation & serving) and salt resulting from processed foods (this often accounts for the majority of your intake, given the high content of sodium).

Additional benefits of the CareClinic health app

Apart from using CareClinic to keep track of your overall sodium intake, you can use the app to create a self-care action plan. This means that you can add all of your medical information and other details into the app – including with regard to your diet, physical activities and sleep. You can include a comprehensive treatment plan and make notes on various therapies.

If you suffer from high blood pressure, as a result of a high-sodium diet, you probably have to follow a complex treatment plan. With the help of CareClinic, you can ensure the treatment adherence and maintain your blood pressure within stable limits. It is worth mentioning that you can set up reminders for each medication in particular, as well as specific reminders for doctor appointments.

The health diary of CareClinic allows you to record information about your daily meals and sodium intake, but also about any other health problems you might be experiencing. You can record, for example, if you felt dizzy as a result of your oscillating blood pressure if physical activity affects your overall status and mention other potentially-useful health measurements (such as body weight).

You can add your care team into the application so that you can share your health-related information with family members and caregivers. There are special caregiver alerts offered through the application, which can be used for missed treatments. Moreover, you can share the progress reports with the care team and discuss your overall health status (including with regard to the sodium intake and blood pressure values).

Sodium levels vary in the same foods

In tracking how much salt is contained in each of your meals, you might experience a little bit of difficulty, especially at first. This is because the level of sodium might differ in the same food that was prepared in another restaurant or purchased from a different store. You will have to do your research and educate yourself on making inquiries about the potential salt content.

If you are at a restaurant and the sodium content is not displayed on the menu, do not be afraid to ask the waiter for this information. As for the stores, you can use the Internet and check the sodium content yourself. Always check the nutrition label before purchasing packaged foods and avoid those with a high content of sodium.

In the situation you are preparing the food in your own home, gather all of your ingredients and check the sodium content (R) in each of them. You can then return to your application and add the overall sodium intake. In analyzing the daily sodium consumption, do not forget to consider all the main meals (breakfast, lunch, and dinner), as well as any potential snacks.

The modern diet is rich in salt

According to the National Institute of Health, we should consume less than a teaspoon of salt per day; this means an average consumption of 2300 mg of salt. However, the majority of the foods present on the supermarket shelves are rich in salt, causing us to consume more sodium than needed and increasing the risk of cardiovascular disease.

The American Heart Association has proposed an even lower rate of sodium, recommending an average of 1700 mg per day and highlighting the fact that most Americans consume at least twice that number. It is important to be aware of the fact that sodium is present in generous quantities in processed foods, as well as cold cuts or cured meats.

It is no surprise that packaged foods contain a high amount of salt, which is often hidden through vague terms. You have to read the label of each product carefully and pay attention to terms such as “soda”, “sodium” or even the simple “Na” abbreviation.

The moderate reduction of dietary salt has been shown not only to improve overall blood pressure values but also to offer major benefits with regard to cardiovascular health. It is not recommended to avoid the consumption of salt altogether, as sodium is an important nutrient and it contributes to the proper functioning of both muscles and nerves throughout the body.

When one maintains a diet rich in sodium, the kidneys are challenged to excrete all that extra salt (R). In turn, this will influence the blood pressure, adding pressure on both the heart and the kidneys. If this goes on for a long period of time, the risk of chronic kidney disease and heart failure becomes increasingly high (sodium balance is ensured by the kidneys).

It has been estimated that 2.3 million deaths occur each year as a result of high blood pressure associated with a high-sodium diet (this represents 4% of the worldwide mortality).

Salt is Essential but only in moderation

We use salt to season our food, to cook more savory meals and even to preserve various foods. However, the intake of salt has increased significantly since the development of processed foods.

Of course, salt is present in the majority of the foods that constitute part of our daily meals. It occurs naturally, but in small quantities, in fruits, vegetables, oils and cereals. Meat and fish contain a little bit more salt, but this is a natural occurrence as well (no added salt). Shellfish might contain higher quantities of salt, especially when it comes to oysters and mussels.

As salt is added to a wide range of food products nowadays, one does not need to worry about a potential sodium deficit. A healthy individual, who does not present additional medical issues, will not suffer from sodium deficiency (even if he/she would decide to follow a diet which is extremely low in sodium).

Most people nowadays consume more sodium than they need, often as a result of a diet based on processed foods (high quantities of salt added during the actual processing). The whole situation is made worse by the habit of adding high quantities of salt to homemade foods – during preparation but also at the table when serving.

The excess of dietary salt is one of the main contributing factors when it comes to high blood pressure, cardiovascular disease and stroke. Processed foods (R) are the main culprits behind high-sodium diets, especially when it comes to deli meat, various types of cheese-based products and frozen foods (the latter contain significant quantities of salt).

Store-bought bread often contains a lot of salt, as this is falsely associated with flavor and taste. Even when one tries to maintain a balance and varied diet, that person will end up consuming more salt than it is necessary. The only solution remains to keep track of the overall sodium intake and make adjustments to the diet, in order to stay with the recommended limits.

To get started using CareClinic for tracking your sodium, click here.


How To Use a Food Diary App to Track Your Diet Effortlessly

Our daily diets play a major role in our general health, affecting not only our weight but also the way we feel physically and even our mood. Keeping track of your diet might seem like a hassle but, in the long run, it is more beneficial than you might think.

If you are interested in changing your eating habits, you need to accustom yourself to keeping a food diary (R). This will help you log all of the food you consumed, discovering new things about your own health. And, most importantly, you will be able to identify negative patterns with regarding to food.

CareClinic, the perfect food diary app for your needs

CareClinic is a health app that can be used, among other things, as a food diary app. You can use it to record every aspect of your diet and even set up reminders to ensure you eat all your meals at the same time every day. The application can be used to identify triggers that make you want to eat; for example, you might eat more or opt for unhealthy choices upon being stressed.

It offers an excellent opportunity to analyze your food choices, as well as the reasons for preferring a certain diet. You can add commonly eaten foods and figure out potential reasons for which you might break your weight loss programs. The application can be a useful tool in sticking to a certain diet and achieving your weight loss goals.

The health app allows you to set goals about your diet. For example, you can make a separate journal entry with regard to your weight loss goals, entering potential solutions (diet, physical exercise, etc.). You can use the application to keep track of the overall intake of calories, as well as watch your carb, fat, sodium or fiber intake.

In the situation that you suffer from chronic conditions, such as diabetes or celiac disease, you can trust CareClinic to gather information about a specific nutrition plan in one single place. For those suffering from diabetes, the health app is even more useful, as it can be used to keep track of blood sugar levels and prevent insulin spikes/crashes.

For a lot of people, overeating occurs as a result of stress, lack of time and other unforeseeable factors. By keeping a food journal online, through the help of CareClinic, you can easily follow your diet and prevent overeating. The health app allows you to be in control of your diet, eating healthier and opting for better food choices.

In order to make things easier, you can record your current and target weight, as well as your waist circumference, BMI, height and age. As mentioned, you can also add details about your activity level and exercise regimen, as all of these data can be useful with regard to your weight loss goals.

Why it is so important to keep a food journal? The answer is simple. By keeping track of everything you will eat in a day, you will be able to identify whether you are making healthy choices or not. More importantly, you will clearly see if your diet helps you lose weight or leads to additional weight gain (progress monitoring).

From another perspective, food tracking is useful to those who are underweight and often end up skipping meals. As you will monitor your eating habits and be reminded to eat, you will reduce the risk of developing an eating disorder. These reminders will ensure that you eat regularly, thus feeling more energetic for the rest of the day and avoiding hypoglycemic states.

The online food diary helps you maintain a balanced diet, entering various meals and snacks. You can go one step further and break every meal into different food groups. The application can be used to keep track of daily vitamin and nutrient intakes, as well as to save your favorite meals (highly convenient).

As you will track food, you will be more accountable for your diet and feel empowered to make the necessary changes. The food journal clearly offers a deep insight into poor eating habits and allows you to discover the reasons for which emotional eating occurs. You can easily use it to eliminate unhealthy patterns and improve your nutrition overall.

As you will analyze your diet and associated eating habits, you will also see that it is not as difficult to make some changes. The reminders will help you eat with regularity and the online diary will identify negative behaviors. You will finally be able to see how much you are eating and what causes you to opt for less-than-suitable meals. What matters is that you take your time to log your meals as accurately as it is possible, so that you identify potential problems.

My food diary – what information should it contain?

CareClinic is a useful tool – you can even think about it as “my food diary”. You can record how much food you are eating, as well as beverages (especially if they contain alcohol, caffeine or sugar – sodas). In describing your meals, be as specific as you can; do not hesitate to add information on extras, such as condiments, sauces or topping.

Mention when you are eating your meals, as this can help you identify, for example, a frequent pattern of late night snacking. Add details on where you are eating – at home, in front of the TV or in the kitchen; at a restaurant or in the car, on the run. Provide details on additional activities, such as watching TV, working or playing a game, on your mood (happy, sad or bored) and who was there (you were alone, with family or friends).

Basic rules to follow for managing your calories

If you decided to use CareClinic as your food diary, do not hesitate to write everything down. Even if you had a piece of candy or a small soda, enter it into the journal and you will soon see that calories do add up. Record your meals on the spot, as the end of the day you might be too tired to remember all of the details.

Be honest about the type of food you are eating, as changing your habits has to come from you. For instance, if you ate fried chicken for lunch, do not say just chicken – the caloric intake differs in accordance with the way the meal was prepared. Also, if you have had gravy or dressings with the meal, these have to be specified as well.

Discovering the connection between eating and mood

You might not be aware of this for a fact but your diet plays a definite influence on your mood. By using CareClinic as a food tracker app, you will be able to identify a pattern between your diet and mood. All you need to do is track what you ate on a particular day and how you felt, identifying a specific pattern in the process.

The meal log (R) is a highly useful feature and you can record a wealth of information about your meals, including specific dishes, the way you ate and how you were feeling. You can make notes of specific behaviors that can impact your diet, such as binge eating or weighing yourself before or after having a meal. It will become easier to see how your diet influences mood.

Recording Symptoms of various Medical Conditions

If you suffer from a medical condition that might impose a specific diet – for example, if you have been diagnosed with diabetes or gastritis – do not hesitate to use CareClinic and record the various symptoms you might be experiencing. This can help you get a better picture of your overall health and also to make the necessary daily adjustments to your diet.

The logged data will be compiled into a comprehensive health report, which can be shared with your treating physician. You can discuss the free food diary and identify potential diet changes so that you can improve your health and reduce the intensity/frequency of experienced symptoms.

Additional details to be entered within the application

It is important to be aware of all the facts that can influence your diet. However, you do not need to make an effort and remember everything. You can rely on CareClinic as more than a free online food diary. Use it to record facts about your stool, quality of digestion and mood.

Enter your medication and supplements, facts on your menstruation, skin and the presence of specific manifestations, such as pain or inflammation. You can also offer information on your current levels of physical activity and sleep. Based on these details, you can see emerging patterns and make a connection between your health and diet. For instance, you might discover that certain foods give you a rash.

Progress monitoring with a friend/spouse

Sometimes, it is easier to make diet changes, if another person is there for you. The application has a specific feature that allows you to add other people – your care team – and save their information. You can then share your progress with the people who are close to you, celebrating your goals and sticking to your diet.

Research confirms the benefits of smartphone food diary apps

CareClinic can be used as a highly-effective food log, providing a novel way to assess your diet and make the necessary changes. You can follow your food intake in real time and observe contextual factors that can influence your diet, as well as estimate the necessary energy intake.

The application is more than suited to identify eating patterns and the context in which these have the tendency to offer. Smartphone technology allows for effective dietary management and the accurate observation of dietary behaviors (R). Users can log where they are eating their meals, if they ate alone or with other people, how they prepared their food.

It is interesting to notice that one can enter additional information within the application, so as to make connections between them, the diet and general health. One can record sleep patterns, medication, and dietary supplements and mood changes.

The application offers an innovative way of assessing one’s diet and nutritional intake. Thanks to the daily food tracker, you can get a better understanding of your eating habits. However, it does not substitute medical advice and it should never replace the actual doctor appointments.

Keeping a food diary can help with the weight loss

People who are interested in losing weight (R) should keep a food journal, recording information on how their food was prepared, what quantity they ate and in which context. Applications such as CareClinic can be used to estimate portions and make better meal choices.

You can easily see if your diet is healthy or not, how many servings of fruits and vegetables you eat every day and if your diet contains whole grains or not. The food log will allow you to see which foods and beverages contain added sugar and their influence on your mood. You will also be able to see if you are opting for unhealthy snacks upon being tired or stressed, or if you eat on the run.

Last, but not least, you can use the application to set healthy eating goals. For example, you can set a goal to eat more vegetables, to reduce your takeout orders and cook more at home, to opt for healthier snacks – such as fresh fruits and snacks – including at work.

To signup and maintain a food diary, click here to get started.


Complete Guide to Tracking Calories for Weight Management

If you are serious about losing weight, one of the first things you need to do is keeping track of your food intake. And this does not concern only your meals, you need to go one step further and pay attention to the intake of calories.

This is also valid for those who are trying to maintain the same weight, and even for those who are interested in gaining a couple of pounds.

CareClinic, a health app & calorie tracker in one

CareClinic is a health app which can be used, among other things, as an effective calorie intake tracker. You can log your meals and the associated number of calories, thus finding it easier to analyze your food choices and opt for the best weight loss solutions. With such applications, it will be simpler to keep the weight off on a long-term basis.

Counting calories is not difficult and apps such as CareClinic make the whole process a pleasure. All you have to do is log your meal and keep track of the calories consumed, taking advantage of the health diary to record additional information (for example, your current level of physical activity).

The logged data will offer a clear picture of how many calories you actually consume in a day. You can calculate how many calories you consume each day and a total monthly average.

Progress monitoring & goal achievement

If you have decided to start a new diet and you have difficulties staying on the right track, you can put your trust in CareClinic. The application will allow you to monitor your progress and make sure that you achieve your weight loss goals. You can use it to analyze your favorite meals and add the caloric content for each; moreover, as you will see below, you can also add macro- and micronutrients.

Writing in the CareClinic journal can be quite helpful

Upon deciding to lose weight, you will embark on a journey that will change your life forever. A lot of energy will be dedicated to keeping track of your food intake, a number of calories and so on. Apart from using CareClinic’s health app as a food calorie counter, you can rely on it to write about your feelings.

You can write daily entries about your mood and how you are feeling in general, identifying a connection between various states – angry, stressed, anxious, etc. – and food (emotional eating). Upon reviewing those entries, you will be able to change your diet for the better and reduce the risk of unhealthy cravings.

Additional information you can enter & use

Aside from tracking the overall caloric intake, the health app can be used to record other health measurements and general information about yourself. You can add your current and target weight, age, pre-existent conditions, blood pressure, blood sugar levels and so on.

You can record details about your physical activity level within the application. Be sure to mention the frequency of your workouts and how many calories you have consumed. You can also mention specific training, such as strength exercises or treadmill running, as well as any type of sport you prefer (swimming, biking or running). If you are doing yoga or Pilates, be sure to mention them as well.

Customized profile in accordance with your needs

The profile on CareClinic can be customized in accordance with your caloric demand, weight loss approach or medical problems. For instance, if you are currently pregnant or breastfeeding, you can arrange your diet accordingly and use the application to ensure a higher caloric intake (as well as keep track of your vitamin and mineral content).

If you have a pre-existent condition, such as diabetes or chronic kidney disease, you might need to keep track of other health values. The application can be used to observe your blood sugar levels, as well as the intake of sodium, fiber, and other useful values. Based on the reports sent at the end of each month, you can talk to your doctor and inquire about potential lifestyle changes to be made.

Tracking macronutrients and micronutrients

Even though counting calories can be quite helpful for those who are interested in managing their weight, you might also want to use CareClinic’s health app to keep track of macro- and micronutrients. As you will do that, you will be able to make specific changes to your diet. For instance, in order to lose weight, you should consume more proteins and reduce your carb intake.

It is also important to be aware of the fact that each macronutrient (R) has a different thermogenic effect. For example, you will burn more calories upon eating proteins and fiber, as these require more energy to be broken down (as opposed to fats and carbs).

Upon using CareClinic as an online macro tracker, you must first understand what macronutrients refer to. These are the major food groups encountered in our meals, meaning proteins, carbohydrates, and fats. When you add a meal into the application, you can break it down into macronutrients and register the content of each type (macronutrient percentages).

The accurate tracking will help you save a lot of time and energy, both of which you would have otherwise spent on guessing your overall intake of calories. By breaking your food down into macronutrients, you will be able to eat a balanced diet and achieve your diet goals.

At first, you might find it difficult to identify the macronutrients contained in each food. However, as you will get the hang of things, you will see that it is not as difficult as you thought. For packaged foods, do not forget to check the nutrition labels. You can also use the Internet to identify the macronutrients contained in fresh foods and then convert these into calories.

Micronutrients, on the other hand, refer to vitamins and minerals. You can use CareClinic to monitor your intake of micronutrients (R), as these are essential for our general health and it can happen that we are not getting enough from the daily diet. For example, you have to make sure that you get enough vitamin D, vitamin C, vitamin E or vitamin A.

Once you know if there is a vitamin or mineral deficiency, you can seek out to make the necessary diet changes and include more foods that are rich in those vitamins or minerals. You can set up reminders to take vitamin supplements, in accordance to your needs (pregnancy, for example) or set up a minimum/maximum amount to be achieved every day. If necessary, you can set up alerts for macro/micronutrient restrictions.

Why should you consider counting calories and nutrients?

Counting calories and keeping track of the nutrient intake can help you see your diet from a completely new perspective. As you will become more aware of your food choices and educate yourself to track your calories, you will also find it easier to make lifestyle and diet-related changes.

Applications such as CareClinic offer you the possibility to analyze your caloric intake, as well as eating habits. You can also keep track of your water intake, in order to prevent dehydration (which can lead to a false sensation of hunger and cause you to eat more than necessary).

From another perspective, you have to be aware of the fact that you might underestimate your overall food intake. By using a health app, you will have an accurate record of your daily meals, food choices (healthy or unhealthy) and overall caloric intake.

You should not rely on your memory to record information regarding your meals or calories, but rather add the details on the spot. In this way, you will not be able to forget about emotional eating and food binges, drinking too much alcohol or eating more sugar than necessary.

It is essential that you are honest with yourself and add every item from a diet, from the teaspoon of sugar in your tea to the nuts you eat in your break at the office. Thanks to such applications, you might be surprised to discover that your weight gain is not actually caused by an underactive metabolism but rather by an increased intake of calories (more than you are spending in terms of energy).

Diets are great in helping you lose weight but you are bound to experience a weight loss plateau or even several. The process is known as adaptive thermogenesis and it might seem like you are no longer able to lose weight. In this situation, you can use CareClinic’s health and count calories, lowering the daily intake accordingly. As you will create a caloric deficit, you will begin to lose weight once again.

Keeping track of your caloric intake will allow you to have a burger if you want and this kind of dietary freedom is great. As you will know how many calories you have consumed up to that moment, you will no longer be anxious for having strayed from your diet. You will also find it easier to opt for high-quality food, enjoying your progress and not giving into cravings.

Self-monitoring, the key to successful weight management

According to modern research, people who monitor (R)  their eating habits and overall caloric intake are more likely to achieve their weight loss goals. Self-monitoring allows for more effective lifestyle changes and it offers one the opportunity to see what he/she is doing wrong.

By using an application such as CareClinic, you can stay in control of your weight and rely on the information registered in the food journal to modify your behavior. As you will pay more attention to the dietary intake, you will discover effective control strategies and meal patterns that are healthy.

People who write in food journals (R), either online or offline, can lose weight more effectively. They can discover bad habits that persevere, such as skipping breakfast or eating takeout, changing their lives for the better and opting for healthier choices (home cooked meals, eating at regular intervals). Last, but not least, they no longer can put the blame on their metabolism, as they will definitely notice the high caloric intake.

A care team for support and motivation

You can register your friends, family members or any existent caregivers within the application. You can then share your health information, including the details regarding your diet and caloric intake, with them. It is also possible to store their information within the application for future reference.

If you have reached a milestone, you should celebrate your success and share your progress with the entire care team. Apart from receiving support and motivation, you might also inspire others to make lifestyle and diet changes, living a happier and healthier life.

To get started tracking your calories with CareClinic, click here.