Hey there. If you're someone who tracks your food, have you ever tried pre-tracking? This is one of those simple habits that can make a huge difference, yet most people don’t follow through on it.
Think about how much time you spend deciding what to eat. From one meal to the next, you’re probably spending at least 10 to 15 minutes considering your food choices. What if you could cut down that time and make your decisions easier? That’s where pre-tracking comes in.
What Is Pre-Tracking?
Pre-tracking means logging your meals before you eat them—either the night before or first thing in the morning. It’s a way to give yourself a game plan for the day, making food decisions easier and reducing the stress of tracking on the fly.
Why Pre-Tracking Works
One of the biggest benefits of pre-tracking is that it gives you a starting point. But here’s something important—just because you track it ahead of time doesn’t mean you have to eat exactly what you logged.
In fact, I’d say more than half the time, you’ll adjust something throughout the day. Maybe your portion sizes change, maybe someone brings food into work, or maybe your schedule shifts, and you don’t eat when you originally planned. That’s fine! The key is that adjusting a pre-tracked meal is much easier than making decisions on the fly.
If you’re struggling with weight loss, fat loss, or just consistency in your eating habits, I highly encourage you to try pre-tracking. Like anything new, it might feel difficult at first. But I promise, over time, it will help you stay more consistent and reduce the stress around food choices.
How to Start Pre-Tracking
1️⃣ Track What You Eat for Two Weeks – Before setting any targets, just track your normal eating habits. This will give you a baseline to work from.
2️⃣ Set a Manual Goal – If you use an app like MyFitnessPal, try setting a manual calorie range instead of aiming for a single number. A 400-calorie swing (200 above or below your target) is a realistic range.
3️⃣ Pre-Track at Night or in the Morning – Take a couple of minutes to log what you plan to eat. If things change, no problem—just adjust as needed.
4️⃣ Don’t Stress About Perfection – The goal is to make tracking easier, not to be locked into a rigid plan. Use it as a tool, not a rule.
I’d love to hear your thoughts on pre-tracking! If you try it, let me know how it works for you. Shoot me a message on social or send me an email through Your Level Fitness. And if you want more support in building sustainable habits, check out The YLF Experience.