The 5 Tracking Mistakes That Stall Fat Loss

One of the biggest advantages my clients have is that they track their food intake. But here’s the truth: not all tracking is created equal. Even small mistakes can add up, leading to frustration when the scale doesn’t move the way you expect. Here are the five most common tracking mistakes and how to fix them.

1) Guessing serving sizes instead of measuring
Eyeballing portions almost always underestimates calories. That “tablespoon” of peanut butter? It’s often closer to two. And that handful of nuts could be double a serving.
Fix: Use a food scale when possible, especially for calorie-dense foods like oils, nut butters, and cheese.

2) Logging cooked vs. raw foods incorrectly
Chicken, rice, and other staples weigh very differently before and after cooking. Logging the wrong version can throw your numbers off by 10–20%.
Fix: Decide whether you’ll log foods raw or cooked and stick with that consistently. (I recommend logging raw weights for proteins.)

3) Forgetting about oils, butters, and sauces
Spray oils, dressings, marinades, and condiments add up. Even “zero-calorie” sprays are labeled per tiny serving—multiple sprays quickly add tens of calories.
Fix: Log every ingredient, even small ones.

4) Using inaccurate database entries
Apps like MyFitnessPal are helpful, but many entries are crowd-sourced and off.
Fix: Favor verified entries or build your own custom items from reliable labels.

5) Not tracking snacks and “tastes”
A bite of a cookie here, a spoonful of mac and cheese there—those untracked nibbles count. Over a week, they can add up to hundreds of calories.
Fix: If you taste it, track it.

Bottom line: Tracking works when it’s consistent. Avoid these five mistakes and you’ll see clearer progress on the scale and in the mirror.

Call to action: If you want personal guidance (macros, training, and accountability), reach out on the contact page and I’ll help you dial this in.