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Tracking food is so important to weight loss. But it was tedious until I started putting together food groups and favorites. Now it takes me far less time. I thought I was label conscience before, but much more so now especially the calories per portion, VERY IMPORTANT!
I started buying food I never heard of before, like couscous, tofu, lentils etc and spend hours looking for healthy recipes. I bought my first avocado and fresh spinach at age 43, how sad is that? But anyhow, then I bought a food processor and used some creativity to make some very tasty meals.
Unless ordered by a Dr. one should eat while eating sitting up straight. Our son-in-law has heart problems and over weight. He would eat while lying on his side on the couch. The Dr told him that is worst thing he could do. We are so proud of him and he has made headway on his issues.
I usually ask my kids ages 4 and 10 what they want to have when I am making up the weekly menu. They are already very knowledgeable to making healthy choices. I figure if I ask them what they want then it is all around a win win situation.
When eating out, ask how the food is prepared. I'm not afraid to ask for substitutions, even when they say no substitutions. Pick out two or three dishes before hand so you have an alternative. I've had little problem getting what I want prepared how I need it prepared.