Weigh and measure everything that you cook and eat! Most of us suffer from proportion distortion and underestimate what we eat. When you take the time to measure liquids and weigh solids, you will come to learn just how much you're eating!
But a good set of measuring spoons and cups and a good digital kitchen scale -- it will be worth every dime!
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One of the biggest helps to staying on track that I find is to have the measuring cups, spoons and food scales on my bench beside where I dish up meals - and to USE them for everything. I find that judging weights and measures - they tend to creep up and I'm never sure exactly how much I eat
Be totally honest when tracking your food. Weight out/Measure your food - don't think you are fooling your body, just because you enter lesser amounts on the nutritional tracking. Your body knows what you eat and what you exercise.
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