Remember: logging everything your eat is the first major step in realizing your habits. Not being honest in your log does not mean your body isn't going to metabolize the food, so you might as well put it into your log!
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Before you pour sticky substances into a measuring cup, fill with hot water. Dump out the hot water, but don't dry cup. Next, add your ingredient, such as peanut butter, and watch how easily it comes right out. 48
This has really helped while I am learning portion sizes, especially to log my food intake.224
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