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How To Weigh Food For Fat Loss: 4 Basics You Need To Know

04 November 2022

If your goal is losing body fat, then I’m sure you know that accurately tracking your macros is key.

One of the biggest tips I can teach women wanting to drop pounds and get lean is how to weigh food so you can lose weight!

You’d be surprised how different a serving measured in grams is compared to a serving measured with a measuring cup.

A half-cup of Kodiak Cake mix is supposed to be 53 grams but can be anywhere between 50 and 70 grams depending on how you measure it.

INSTEAD, if you weigh it, you'll be able to hit 53 grams every single time.

This may seem small but over the course of a day or a week, it can totally derail your fat loss progress.




If you’re looking to get on track with your nutrition, here are the four basics of weighing your food


1. Use a Food Scale

As I pointed out above, if you're not using a food scale to weigh your food you could be grossly over or under calculating your macronutrients which will throw you out of your target range.


2. Weigh Before Cooking When You Can

It is more accurate to weigh meats & veggies raw. However, food tracking apps like

MyFitnessPal (my personal favorite) has food entries for both raw and cooked foods. So aim to weigh things raw but if you forget, just make sure you’re logging the cooked weight as “cooked chicken.”


3. Use the recipe-making feature on MyFitnessPal when feeding a crowd

First, weigh out all the ingredients for the recipe before they are cooked. Then, create a recipe in MyFitnessPal and add in all the ingredients.

When your meal is done, weigh the entire thing as a whole. To do this just place a big empty container on your food scale, zero it out and then pour (place) in your meal.

Let’s say it weighs 1678 grams. Now, instead of saying this recipe is 4 servings and then dividing 1678 by 4 to get 419.5 grams in 1 serving, what I like to do is edit my recipe in MyFitnessPal to have the same amount of servings as there are grams.

This sounds weird, but hear me out. If I say there are 1678 servings in the recipe, MyFitnessPal will then divide the entire calorie count by that amount.

Making each serving only 1 gram makes my life easier for tracking because now I can just put my empty bowl on the scale, zero it out, and fill it up until my eyes are satisfied with the amount of food.

Maybe I decide I want 364 grams of food. All I do is go to the entry on MyFitnessPal and add in 364 grams of this recipe and they do the math for me. I promise this is easier!


4. Reverse Weigh Your Food

I'm guilty of eating salsa and hummus right out of the container and I'm pretty sure I'm not the only one lol.

To accurately track every random spoonful you eat, you need to reverse weigh your food. This means putting the container directly onto the food scale and zeroing it out by pressing the “tare” button.

Next, eat however many spoonful's you’d like and watch your scale go into the negative. Just convert that negative number into a positive and you now know how much you ate. No more excuses for not tracking small bites and licks.



I've seen sooo many clients of mine who *think* they're weighing and tracking all their food the right way but when we start working together and they learn these tricks to weighing their food, they BURST through their diet plateaus.

If you're looking to start optimizing your nutrition FOR FREE, CLICK HERE to get a copy of my 3-Step Fat Loss Jumpstart Blueprint sent right to your email!!! It’ll help you curb snacking, debloat, and lose fat in 2 weeks!

Good luck & let me know how it goes!!

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