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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 plan my meals the night before so that I know exactly what I'm having so that I'm not tempted to eat whatever is in sight. I plan for 3 meals and 3 snacks and use Nutrition Tracker to track it all so I stay within my daily calorie, carb, and fat range.
When looking at weight loss it's easy to give up early. Are you setting yourself up for failure or success? It's all in how you look at it. Say your goal is to lose 50 lbs. After 30 days you only lose 8lbs. It doesn't seem like much.
Stop..STOP.. and make yourself a cup of your favorite tea. I like Vanilla Chai..the perfect combo of sweet and spice for me. I find that if I CAN just STOP and brew my tea..the sugary snack craving is gone.
I have started using a saucer to use as my portion control apparatus. When I fill the saucer up that is it! I eat no more for at least 2 hours! ! I try to eat 6 small meals a day. This has helped with the shrinking of my stomach!