One of the biggest stumbling blocks centers around not accurately measuring food portions. Even if after a while you know what a teaspoon of oil looks like in a pan, for example, still take the time. There are articles on SparkPeople that also tells you what a certain serving of food looks like (eg a serving of butter looks like a Scrabble piece). Better than nothing, but still not as accurate as measuring a teaspoon or weighing the butter piece.
Also, look at serving sizes when you look at the nutrition information. For example, a can of progresso soup has 2 servings. Be sure to count 2 servings if you eat the whole can, which will be a days worth of sodium if you're aiming for 1500. One might also eat a pint of low fat ice cream, which is not so low fat if you eat all 4 of the servings. So if you consume that pint (1/2 cup serving doesn't do it for me) you be sure to count all 4.
Same theory holds true for logging in exercise. For me, I count as exercise something that's out of my normal routine. Don't count all that walking you do at work unless you ride a desk all day. But count that walk you take at lunch time. Better for walking anyway is to track steps. Use a pedometer and be sure it's calibrated to you normal stride length.
Just a few little things that can help a lot. Take care.
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