I enter well known breakfasts and lunches (from past tracking experience) and then "tweek" dinners to fit my caloric and nutritional balances that are remaining. Some days I cut back on dinner... and some I add some goodies to meet my nutrional needs for the day. Works for me!
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I sit down in the morning and plan my food for the day. I might enter something and discover it takes too large of a portion of my food calories, so I adjust my menu accordingly. Now I just need to do this before I go out to eat so don't have any more unpleasant surprises when I enter what I ate.
Every time I am motivated to lose weight there are times when I still want a treat! If I tell myself "you can't have that" then it becomes all I want. So go ahead and enter a serving of your favorite treat by using the "Add a Food" feature to the right of where you enter your food eaten for the day. When you decide you must have the treat, you can easily count it for the day and not feel guilty about it!
I got this idea from seeing where someone had already entered the info for 3 Oreos. I immediately knew my "limit" and didn't eat the Oreos out of the bag and didn't feel like I had blown it at all!
Enter everything you eat honestly and fully. Don't be afraid to see how many calories you ate or how many grams of fat there were when you make a not-great food choice. Many times, I'm pleasantly surprised to see that what I ate wasn't really that bad and that I'm still on track. Often one poor food choice isn't as devastating as you might think - and knowing you have been honest with yourself makes staying positive and on program much easier!
Tracking everything also makes it possible for you to make good choices in challenging situations, like restaurants or having dinner at someone else's house, because you have a better idea where the worst of the calories are hiding and what you can enjoy in moderation - guilt-free!
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