市场上有许多健身应用程序(fitness apps on the market)可以帮助您减肥和保持健康。但是有一个应用程序是全球大多数健身和健康爱好者使用最多的应用程序，那就是MyFitnessPal。
MyFitnessPal提供免费和高级选项，但免费版本的功能足以帮助您减肥和实现健身目标。
设置 MyFitnessPal
您可以从 Google Play 安装适用于 Android 的(for Android from Google Play)MyFitnessPal ，或者从 Apple Store 安装适用于 iOS 的(for iOS from the Apple Store)MyFitnessPal 。
首次启动该应用程序时，您需要正确设置您的帐户，以便该应用程序可以随着时间的推移准确跟踪您的进度。
在主页上，选择右上角的齿轮图标以输入您的个人资料设置。
在这种情况下，最重要的设置是出生日期(Birth)（(Date)适合您的年龄）、性别(Sex)、身高(Height)、当前体重(Current Weight)、目标体重(Goal Weight)、每周目标(Weekly Goal)和活动水平(Activity Level)。
所有这些信息都有助于MyFitnessPal准确计算您每天需要摄入多少卡路里才能实现减肥目标。
完成后，开始吧。
使用 MyFitnessPal
您将在MyFitnessPal中居住的地方是日记(Diary)。使用MyFitnessPal(MyFitnessPal)记录您的饮食对于减肥至关重要。许多食物含有高热量，MyFitnessPal会提醒您注意这些。
要访问它，只需点击底部菜单中的日记(Diary)。您将在此处看到为早餐(Breakfast)、午餐(Lunch)、晚餐(Supper)和小吃(Snacks)添加食物的选项。这也是您添加运动(Exercise)的地方，如果您愿意，还可以添加耗水(Water)量。
要添加食物，只需选择Add Food，您会看到一个搜索字段，您可以在其中搜索MyFitnessPal库中的任何食物。此页面还将保留您之前输入的所有内容的历史记录，因此您可以快速选择这些内容，而无需再次搜索它们。
食物图书馆还包括有关这些食物选择的营养的基本信息。这可以帮助您确定您计划吃的东西何时卡路里含量非常高，或者它对您的整体营养程度。
您还将看到添加锻炼(Add Exercise)链接，以添加您已完成的任何类型的锻炼或活动。当您点击此链接时，您会看到一个弹出窗口，您可以在其中选择三种类型的锻炼之一——心血管(– Cardiovascular)、力量(Strength)或日常锻炼(Routines)。
您将看到另一个搜索屏幕，例如食物搜索屏幕，您可以在其中搜索锻炼或活动。
当您选择一项活动并输入执行时间时，MyFitnessPal将使用您的性别、年龄、身高和当前体重来计算您燃烧的卡路里。
将任何内容记录到日记中的最快方法是点击主页上的蓝色加号图标。这将打开快速添加图标，您可以点击这些图标来添加您的最新体重、锻炼活动、记录食物摄入量、记录水消耗量或更新您的个人资料状态。
此功能使您只需打开应用程序，输入您需要输入的内容，然后继续您的一天即可轻松快捷地进行操作。
MyFitnessPal(MyFitnessPal Helps)如何帮助您减肥
这就是MyFitnessPal 发挥(MyFitnessPal)作用的地方。通常，当人们尝试减肥时，他们会设定体重目标和卡路里目标。然后，他们会在减肥的整个过程中坚持这个卡路里目标。
这样做的问题是，当你减肥时，你的卡路里需求也会发生变化（它们会下降）。避免“高原”这一常见问题的唯一方法是随着总体重的下降调整卡路里摄入量。
MyFitnessPal 通过在您的整体体重下降时准确地降低卡路里目标来自动为您做到这一点。
它还通过向您展示您的日常营养营养素和宏指令来帮助您。您可以通过滚动到日记页面底部并选择营养(Nutrition)来访问它。
此页面上的“营养素(Nutrients)”和“宏指令(Macros)”选项卡显示您每天食用的宏指令总量。这包括蛋白质、碳水化合物、纤维、糖、脂肪、钠、维生素等。
注意(Note)：高级(Premium)版还具有“分析我的食物”(Analyze My Foods)工具，可以分析您的饮食习惯并告诉您哪些食物的卡路里、碳水化合物、脂肪或蛋白质含量最高。
如果您点击底部菜单栏中的食谱(Recipes)按钮，您还可以访问 MyFitnessPal 的健康食谱库。
其中包括营养信息、成分和详细说明。还有一些链接，您可以在其中快速将其添加到您当天吃过的食物的日记中。
MyFitnessPal 高级功能
如果您决定使用高级版MyFitnessPal，您将每月支付 9.99 美元或每年 49.99 美元。
为此，您将获得上述额外功能，以及访问整个应用程序的更多高级功能。主要功能之一是健身计划，您可以在其中致力于挑战，推动您并帮助您实现所有健身目标。
您还可以选择按卡路里以外的焦点查看仪表板。这些包括大量营养素、心脏健康选择(heart-healthy choices)、碳水化合物或定制能力。
MyFitnessPal 可以帮助(MyFitnessPal Help)您减肥(Weight)吗？
单独的应用程序不会让你开始减肥。这需要奉献精神、坚持不懈和充足的时间。
减肥的关键是确保你监控你的卡路里摄入和卡路里消耗。通过将您在运动和其他健身活动(other fitness activities)中燃烧的卡路里包括在内，MyFitnessPal有助于确保您的饮食也足以为您的锻炼提供能量，而不会暴饮暴食。
通过这样做，您将获得更好的肌肉生长，这将促进您的新陈代谢并帮助您更快地燃烧更多脂肪。
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.
