write down what you eat...
...not necessarily count calories, but track how many meals you eat and what composed a meal. with every meal written, draw a rectangle around it. when you draw five or six rectangles in one day, stop eating. if you overeat, add the extra items to your next meal. the key is to keep each meal around 300 calories. integrate fruits and vegetables with every meal and keep the volume to the size of your palm, that should control your portions and your calories. writing down my meals allowed me to track my food consumption and control my overeating.
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