Today I tracked a marshmallow. A single little marshmallow that I carelessly popped in my mouth. It is easy to leave little things like that off. Track every bite and nibble. The more aware, the more accountable, the easier it is to change.
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One of the most helpful things I found is tracking every bite I put in my mouth. Having neither the need nor the discretionary income for a Blackberry, etc., I bought one of those little pocket notebooks & used that to track what I ate. Lunch was always a remembering thing & I often forgot a bowl of soup, salad, or even a splurge from the snacks brought to work. I've had a lot more control over total calories since I started using the notebook because I can adjust dinner calories to compensate.
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