A nutritionist will always tell you to measure out your food and keep a food journal as soon as you start to see them. Why? Because it's one of the easiest ways to limit the amount of calories you are eating.
Everyone should always measure out how much food they are eating, whether in cups, ounces, teaspoons, etc. A lot of people think they can just eye it up. That they know visually how much 1 Cup of a certain food looks like. Well the chances are they don't, and they are just kidding themselves. In my first few session with clients, I always do an exercise about visual measurement inaccuracy. I give them a large amount of an object (right now it happens to be foam hearts) and ask them to pull out a 1/2 Cup of hearts. Everyone to this day always pulls out more than a 1/2 Cup. Now, if you're visually measuring everything in your day...that will add up to a lot of extra calories by the end of the day.
Everyone should write down what they're eating. Even if you don't have the caloric information, that's okay. By writing down what you eat, you are making yourself accountable for what goes in your mouth. Let's face it, even if you have no idea what foods are best to put in your mouth, you probably know the bad ones. If you're writing down what you eat, it makes you think twice before you grab that bag of chips, cookies, or other sweet and salty snacks.
These are two simple and quick ways to decrease calorie intake. Here are some things everyone should have in their kitchen and house.
- paper and pencil - to write down what you're eating
- food scale
- dry measuring cups in 1/4, 1/3, 1/2, and 1 Cup sizes
- 1 Cup liquid measuring cup
- teaspoons in 1/4, 1/2, 1 tsp sizes
- 1 Tablespoon
All of these tools can be found cheap, even the food scale. It really doesn't take any time out of your day, plus you'll really know what you're getting. Measure rather the eye what you eat.
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