Flexible dieters are like:

Me: I love you, but I made exactly the amount of oatmeal that suits me. macros right now.

Wife: But I just want…

Me: *Exactly* the amount.

Fortunately, you don’t have to live like this to get and stay fit, but if you haven’t tracked your food yet, give it a try for a week or two.

It will help you understand your eating habits and find simple ways to better align your caloriesmacronutrients, micronutrients, meal times and meal composition based on your goals and preferences.

For example, you may see an opportunity to replace one or two high-calorie or highly processed foods with something “lighter.” Instead of fried, baked or air fried chicken. Instead of a frappuccino, a cappuccino or Americano. Instead of a cookie, a protein bar. Instead of sugary sodas, go on a diet.

Or you may realize that you’re simply eating more calories each day than you think (a common mistake even fitness veterans make) and that you should cut back on your portions.

Or that you’re eating larger meals when you’re less hungry (in the mornings, perhaps) and smaller meals when you’re hungry (in the evenings), which makes it harder to stick to the plan. So if you do the opposite, you can score an easy physical victory.

Think of a food log as a video of you doing a key exercise—a convenient way to audit your current habits and find ways to make even minor improvements that will help you reach your fitness goals faster.

Some people like to do both more often than others, but everyone can benefit from an occasional check-in.