Waxaa jira barnaamijyo badan oo jimicsi oo suuqa yaal^{(fitness apps on the market)} kuwaas oo kaa caawin kara inaad lumiso miisaanka oo aad caafimaad hesho. Laakiin waxaa jira mid inta badan dadka xiiseeya jimicsiga iyo caafimaadka adduunka oo dhan ay isticmaalaan in ka badan kuwa kale, app-kaasna waa MyFitnessPal .

MyFitnessPal waxay bixisaa doorashooyin bilaash ah iyo kuwo qaali ah, laakiin nooca bilaashka ah ayaa ka badan shaqeyn ku filan si uu kaaga caawiyo inaad lumiso miisaanka oo aad gaarto yoolalka jimicsigaaga.

Dejinta MyFitnessPal

Waxaad ku rakibi kartaa MyFitnessPal ee Android Google Play^{(for Android from Google Play)} ama IOS Store ka Apple Store^{(for iOS from the Apple Store)} .

Marka ugu horraysa ee aad bilowdo abka, waxa aad u baahan doontaa in aad si sax ah u dejiso akoonkaaga si abka uu ula socdo horumarkaaga si sax ah muddo ka dib.

Laga bilaabo bogga ugu weyn, ka dooro icon gear ee midigta sare si aad u geliso profile settings kaaga.

Xaaladdan oo kale, goobaha ugu muhiimsan waa Taariikhda^(Date) Dhalashada (da'daada), Galmada ^(Birth),^(Sex) Dhererka ,^(Height) Miisaanka Hadda , Miisaanka^{(Current Weight)} Hadafka , Hadafka^{(Goal Weight)} Toddobaadka ,^{(Weekly Goal)} iyo Heerka Waxqabadka^{(Activity Level)} . 

Dhammaan macluumaadkan waxay ka caawiyaan MyFitnessPal inay si sax ah u xisaabiso inta kalori ee aad u baahan tahay inaad beegsato maalin kasta si aad u gaarto yoolalkaaga miisaan lumis.

Markaad dhameysid, bilow.

Isticmaalka MyFitnessPal

Meesha aad ku noolaan doonto MyFitnessPal waa Xusuus- qorka^(Diary) . Ku-qorista cunnadaada waxay muhiim u tahay inaad lumiso miisaanka MyFitnessPal . Cuntooyin badan ayaa leh kalooriyo sare waxayna MyFitnessPal kuu sheegi doontaa kuwaas.

Si aad tan u hesho, kaliya ku dhufo Xusuus- qorka^(Diary) menu-ka hoose. Waxaad halkan ku arki doontaa doorashooyin aad ku darto cunto Quraac^(Breakfast) , Qado^(Lunch) , Casho^(Supper) , iyo Cunto fudud^(Snacks) . Tani sidoo kale waa meesha aad ku dari doonto Layliga^(Exercise) , iyo haddii aad rabto, sidoo kale isticmaalka biyaha .^(Water)

Si aad cunto ugu darto, kaliya dooro Ku dar Cunto^{(Add Food)} , oo waxaad arki doontaa goob goobeed halkaas oo aad ka raadin karto maktabadda MyFitnessPal cunto kasta. Boggan waxa kale oo uu hayn doonaa taariikhda wax kasta oo aad hore u soo gelisay si aad si degdeg ah kuwan u doorato adigoon u baahnayn inaad mar kale raadiso.

Maktabadda cuntadu waxa kale oo ay ku jirtaa macluumaadka muhiimka ah ee ku saabsan nafaqaynta doorashadaas cuntada. Tani waxay kaa caawinaysaa inaad aqoonsato marka shay aad qorshaynayso inaad cunto uu aad ugu badan yahay kalooriyeyaasha ama sida ay nafaqo kuugu tahay guud ahaan.

Waxa kale oo aad arki doontaa isku xirka jimicsiga^{(Add Exercise)} ku dar si aad ugu darto nooc kasta oo jimicsi ama waxqabadyo aad samaysay. Markaad taabato xiriirkan, waxaad arki doontaa pop-up halkaas oo aad dooran karto mid ka mid ah saddexda nooc ee jimicsiga - Wadnaha^{(– Cardiovascular)} , Xoog^(Strength) , ama Hababka Jimicsiga^(Routines) .

Waxaad arki doontaa shaashado kale oo raadinta, sida midda cuntada, halkaas oo aad ka raadin karto jimicsiga ama dhaqdhaqaaqa.  

Markaad doorato hawl oo aad gasho wakhtiga aad samaysay, MyFitnessPal waxay isticmaali doontaa jinsigaaga, da'daada, dhererkaaga, iyo miisaankaaga hadda si ay u xisaabiso kalooriyada aad gubtay. 

Sida ugu dhakhsiyaha badan ee wax kasta loogu geli karo xusuus-qorkaaga waa inaad taabo summada buluugga iyo summada ee bogga profile-ka ugu weyn. Tani waxay furi doontaa calaamado degdeg ah oo aad ku dari karto si aad ugu darto miisaankaagii ugu dambeeyay, dhaqdhaqaaqa jimicsiga, cunto qaadashada log, isticmaalka biyaha, ama cusboonaysii heerka profile kaaga.

Habkani waxa uu fududaynayaa in aad furto app-ka, geliso waxa aad u baahan tahay si aad u gasho, ka dibna aad maalintaada sii wadato.

Sida MyFitnessPal uu kuugu caawiyo^{(MyFitnessPal Helps)} inaad lumiso miisaanka

Tani waa halka ay ka bilaabato awooda MyFitnessPal . Sida caadiga ah, marka dadku isku dayaan inay lumiyaan miisaankooda, waxay dejin doonaan yoolka miisaanka iyo bartilmaameedka kalooriga. Kadib, waxay ku dhegganaan doonaan bartilmaameedka kalooriga inta lagu jiro dhammaan wakhtiga ay luminayaan miisaanka.

Dhibaatada tan ayaa ah marka aad lumiso miisaankaaga, kalooriyada baahidaada sidoo kale way isbedelaan ( way dhacaan). Sida kaliya ee aad uga fogaan karto arrinta caadiga ah ee ku dhufashada "plateau" waa adigoo hagaajinaya qaadashada kaloorigaaga marka miisaankaaga guud uu hoos u dhaco.

MyFitnessPal ayaa tan si toos ah kuugu samaynaysa adiga oo si sax ah u hoos u dhigaya bartilmaameedka kalooriga marka miisaankaaga guud uu hoos u dhaco. 

Waxay kaloo ku caawinaysaa inay ku tusto nafaqooyinkaaga maalinlaha ah iyo macros. Waxa aad tan ku heli kartaa adiga oo gunta hoose ee boggaaga xusuus-qorka oo aad doorato Nafaqada^(Nutrition) .   

Nafaqooyinka iyo Macros tabs ee ^(Nutrients)boggan^(Macros) ku yaal ayaa ku tusaya wadarta guud ee macros aad cuntay maalin kasta. Tan waxaa ka mid ah borotiinka, karbohaydraytyada, fiber, sonkorta, baruurta, sodium, fiitamiinnada, iyo kuwo kale. 

Fiiro gaar^(Note) ah : Nooca Premium waxa kale oo uu leeyahay qalab Falanqaynta Cunnadayda^{(Analyze My Foods)} kaas oo falanqayn doona hab-dhaqankaaga cunto oo kuu sheegi doona kuwa ugu sarreeya kalooriyooyinka, karbohaydraytyada, dufanka, ama borotiinka.

Haddii aad taabato badhanka Recipes ee ku yaal bar menu-ga hoose, waxa kale oo aad geli doontaa maktabadda MyFitnessPal ee cuntooyinka caafimaadka leh.

Kuwaas waxaa ka mid ah macluumaadka nafaqada, maaddooyinka, iyo tilmaamo faahfaahsan. Waxa kale oo jira xidhiidho aad si degdeg ah tan ugu dari karto xusuus-qorkaaga cuntooyinka aad cuntay maalintaas.

Astaamaha Premium MyFitnessPal

Haddii aad go'aansato inaad raacdo nooca premium ee MyFitnessPal , waxaad bixin doontaa $9.99 bishii ama $49.99 sanadkii. 

Taas awgeed, waxaad heli doontaa sifooyinka dheeraadka ah ee kor lagu soo sheegay, oo ay weheliso marin u helida qaar badan oo ka mid ah sifooyinka sare ee appka oo dhan. Mid ka mid ah astaamaha aasaasiga ah waa qorshooyinka jirdhiska oo aad ka go'an karto caqabadaha kugu riixaya oo kaa caawin doona inaad gaarto dhammaan yoolalka jimicsigaaga.

Waxa kale oo aad heli doontaa ikhtiyaarka ah inaad ku aragto dashboardkaaga diirada aan ka ahayn kalooriyooyinka. Kuwaas waxaa ka mid ah macronutrients, doorashooyin caafimaad qaba wadnaha^{(heart-healthy choices)} , karbohaydraytyada, ama kartida wax lagu beddeli karo.

MyFitnessPal ma kaa caawin^{(MyFitnessPal Help)} karaa inaad lumiso miisaanka^(Weight) ?

App kaligiis kuma dhigi doono inaad miisaan lumiso. Tani waxay u baahan doontaa dadaal, dulqaad, iyo waqti badan.

Furaha miisaan dhimista waa inaad hubiso inaad la socoto kalooriyeyaashaada iyo kaloriintaada. Marka lagu daro kalooriyada aad gubto inta lagu jiro jimicsiga iyo hawlaha kale ee fayaqabka^{(other fitness activities)} , MyFitnessPal waxay kaa caawinaysaa inaad hubiso inaad sidoo kale wax cunayso si aad u huriso jimicsigaaga adigoon cunin xad dhaaf ah.

Markaad tan sameyso, waxaad gaari doontaa korriin muruqa oo wanaagsan, kaas oo kor u qaadi doona dheef-shiid kiimikaad oo kaa caawin doona inaad si dhakhso ah u gubto dufan badan. 

How to Use MyFitnessPal to Actually Lose Weight

There are many fitness apps on the market that can help you lose weight and get healthy. But there is one that most fitness and health enthusiasts worldwide use more than any other, and that app is MyFitnessPal.

MyFitnessPal offers free and premium options, but the free version is more than functional enough to help you lose weight and achieve your fitness goals.

Setting Up MyFitnessPal

You can install MyFitnessPal for Android from Google Play or for iOS from the Apple Store.

When you first launch the app, you’ll want to properly set up your account so that the app can track your progress accurately over time.

From the main page, select the gear icon at the upper right to enter your profile settings.

In this case, the most important settings are Date of Birth (for your age), Sex, Height, Current Weight, Goal Weight, Weekly Goal, and Activity Level. 

All of this information helps MyFitnessPal accurately calculate how many calories you need to target daily to achieve your weight loss goals.

Once you’re done, get started.

Using MyFitnessPal

The place where you’ll live in MyFitnessPal is the Diary. Logging your eating is critical to losing weight with MyFitnessPal. Many foods have high calories and MyFitnessPal will alert you to those.

To access this, just tap Diary in the bottom menu. You’ll see options here to add food for Breakfast, Lunch, Supper, and Snacks. This is also where you’ll add Exercise, and if you would like to, Water consumption as well.

To add food, just select Add Food, and you’ll see a search field where you can search the MyFitnessPal library for any food. This page will also keep a history of everything you’ve previously entered so you can quickly select these without having to search for them again.

The food library also includes essential information about the nutrition of those food choices. This helps you identify when something you’re planning to eat is very high in calories or how nutritious it is for you overall.

You’ll also see an Add Exercise link to add any kind of workout or activity you’ve done. When you tap this link, you’ll see a pop-up where you can select one of three types of workouts – Cardiovascular, Strength, or Workout Routines.

You’ll see another search screen, like the food search one, where you can search for the exercise or activity.  

When you choose an activity and enter the time you performed it, MyFitnessPal will use your gender, age, height, and current weight to calculate the calories you’ve burned. 

The fastest way to log anything to your diary is to tap the blue plus icon on the main profile page. This will open quick-add icons that you can tap to add your latest weight, an exercise activity, log food intake, log water consumption, or update your profile status.

This feature makes it quick and easy to just open the app, enter what you need to enter, and then get on with your day.

How MyFitnessPal Helps You Lose Weight

This is where the power of MyFitnessPal kicks in. Usually, when people try to lose weight, they’ll set a weight goal and a calorie target. Then, they’ll stick with that calorie target during the entire time they’re losing weight.

The problem with this is that as you lose weight, your calorie needs also change (they drop). The only way to avoid the common issue with hitting a “plateau” is by adjusting your calorie intake down as your total weight drops.

MyFitnessPal does this for you automatically by lowering your calorie target accurately as your overall weight drops. 

It also helps by showing you your daily nutritional nutrients and macros. You can access this by scrolling to the bottom of your Diary page and selecting Nutrition.   

The Nutrients and Macros tabs on this page show you the total macros you’ve eaten each day. This includes protein, carbs, fiber, sugar, fat, sodium, vitamins, and more. 

Note: The Premium version also features an Analyze My Foods tool that’ll analyze your eating habits and tell you which ones were highest in calories, carbs, fat, or protein.

If you tap the Recipes button in the bottom menu bar, you’ll also have access to MyFitnessPal’s library of healthy recipes.

These include nutritional information, ingredients, and detailed instructions. There are also links where you can quickly add this to your diary of foods you’ve eaten that day.

MyFitnessPal Premium Features

If you do decide to go with the premium version of MyFitnessPal, you’ll pay $9.99 a month or $49.99 per year. 

For this, you’ll get the extra features mentioned above, plus access to many more of the premium features throughout the app. One of the primary features is fitness plans where you can commit to challenges that’ll push you and help you achieve all of your fitness goals.

You’ll also have the option to view your dashboard by a focus other than calories. These include macronutrients, heart-healthy choices, carbs, or the ability to customize.

Can MyFitnessPal Help You Lose Weight?

An app alone won’t make you start losing weight. This will require dedication, persistence, and plenty of time.

The key to weight loss is making sure you’re monitoring your calories in and calories out. By including the calories you burn during exercise and other fitness activities, MyFitnessPal helps ensure that you’re also eating enough to fuel your workouts without overeating.

By doing this, you’ll achieve better muscle growth, which will boost your metabolism and help you burn more fat more quickly. 

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