It’s Monday. You’re motivated, refreshed and ready to sign up everything. By Thursday, you’ve made it: your morning latte, the handful of pretzels from your colleague’s desk, and even that quick bite between meetings. Then the weekend rolls over. Suddenly you’re juggling kids’ games, exercises, errands, and a million other things. Before you know it, it’s 9pm and you realize you’ve barely logged anything and honestly can’t remember half of what you ate.
Does this sound familiar? You are definitely not alone. As a busy mother of two, I’ve been there more times than I can count. This happens to almost everyone who logs food as part of their health journey. It’s normal, it’s human, and it doesn’t undo the progress you’ve already made. Missing a day (or several) of logging isn’t a failure, it’s just a part of real life.
The good news? Usually getting back on track is easier than it feels. Experts point out that goal-directed behaviors, like tracking your diet to support weight loss, are not the same as automatic habits, like brushing your teeth (1). This means there is built-in flexibility and scope to adapt when life gets busy (1).
Ahead, we’re sharing simple, realistic strategies to help you get started with journaling and make it feel easier—even on your busiest days.
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Return to logging after a missed day
Whether you missed a day or took a break on vacation, see you. And we’re here to help you get back on track with logging with 4 simple strategies. Bookmark this page for the motivation (and friendly pick-me-up) you need when you’re ready to get it back.
1. Don’t give up
Have you ever come back from a day of sun, cocktails and good food and feel tempted to throw in the towel on logging? This all-or-nothing mindset can quickly creep in. You know this: “I missed a day(s)…I’ll just start over next month.” (2). Science shows that this is one of many cognitive distortions, that is, negative thoughts that try to disrupt our reality (2).
To be clear: you deserve the rest and relaxation that this day off gave you! So what you had was a few extra drinks or appetizers that you may not have when you sign up. That’s okay. It is life, and life is meant to be enjoyed. One (or more) missed registrations does not negate the efforts and progress you have made over the past few months.
Recognize the thoughts that come to mind for what they are: thoughts, and own the real you (2). Logging your food is a practice you use to achieve your personal goals. This drive gives you the strength to start over today (not next Monday).
2. Remember why you are journaling
Your Why It’s important and worth reconsidering, especially when the all-or-nothing mindset creeps in. Maybe you’re logging your diet to support overall health, achieve weight loss goals, build muscle, stay hydrated, or keep your digestion on track (yes, we see you). Fiber fans). Whatever it is, it’s valid, important, and exactly what brings you back to apps like these MyFitnessPal to track your recording.
Habits take time, usually about two months, to really take hold. So don’t lose sight of your why (3). Every effort you make, even on messy or missed days, will produce results that are totally worth it in the end.
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3. Estimate and add what you remember
The beauty of food logging is that it’s not a test for which you get a grade. It’s completely in your hands and you don’t need to measure precisely (no one is checking you) to do this. This means that logging how much of that bowl of oatmeal you ate in your food diary is often better than not logging it. Logging estimates versus exact portions can be helpful in identifying patterns and figuring out what is helping (or hindering) your progress toward your personal health goals.
The beauty of using an app like MyFitnessPal is that you can go back a day and enter these estimates. This can be very helpful for someone who is committed to logging and is trying to reach a personal milestone. An estimated data point is often better than no data point in this situation. And if journaling has become a habit, going back in and entering a rough estimate for missed meals may make it easier for your internal cue, routine, and reward system to reactivate (4).
4. Skip it and start over with your next meal
Here is your hall pass: you don’t have to go back and log in on the missed day if it stresses you out. Remember that keeping a food diary is about achieving your goals. If you missed the whole day after lunch, that’s not a problem. If you start logging again at the next meal, the habit loop will start again (4). Wake up and start your day by logging your morning latte and these delicious (and nutritious) dairy products. Avocado Egg Breakfast Tacos.
Tips to make logging easy and consistent
Journaling shouldn’t be another task on your to-do list. MyFitnessPal nutritionist Emily Sullivan says, “Monitoring your diet is a great tool for achieving your health goals. But it shouldn’t feel like a full-time job. Use the resources and tools available to make it easy to adjust your lifestyle, rather than another source of stress.” Keep these tips in mind as you start logging your food again.
- Sign up if it’s still fresh in your mind.
Are you finishing dinner and about to do the dishes? Hold the phone in your hand (literally) and quickly enter your meal. Doing this now can prevent life from happening later. Alternatively, you can also pre-log foods when planning meals for the week.
- Use shortcuts that work for you.
Apps are available to make the routine easier. This means new features are constantly being added to help you log your food quickly and efficiently. If you’re new to MyFitnessPal or haven’t visited in a while, features like quick entries, saved meals, recipes, barcode scanning, etc. are available to you. Food scanAnd Voice logging Options come in handy.
- Create meals and use them for busy days.
Just finished a salad from your favorite grab-and-go at your workday lunch meeting? You go! Now press the saved meal and let the logging work for you.
- Change your mindset.
When it comes to tracking food intake over the long term, adopting the “better, not perfect” mentality is essential. This allows for flexibility when situations arise that are beyond your control and may prevent you from logging your meals as usual.
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Conclusion
Missed a logging day? Welcome to the club, you are definitely not alone! It happens to everyone and the good news is that you can get right back in tomorrow. If you want, you can even fill in what you remember from the day you missed it, but no pressure.
Food logging is a learning tool, not a test of willpower. To make it easier, try using a saved meal in your app to skip the guesswork and get back on track quickly. Remember: In the long run, progress wins, not perfection. Let the MyFitnessPal team help you! Open MyFitnessPal and get started today.
The post What to do if you miss a logging day (Note: It’s not a big deal) appeared first MyFitnessPal Blog.
