Because I was always an eater of non-processed and healthy foods, the ONLY way for me to lose weight was to track my calories every day. In the olden days, doing so was sort of a pain, you had to carry around some sort of notebook and calorie counter. Now it’s recorded on a phone app which contains the information you need and takes literally one-two minutes a day to do. I also weigh and measure foods when at home (and don’t stress about that aspect when I eat out.) I also came to the realization that I am a volume eater. A plate with 4 oz of salmon and half a cup of rice and even a generous serving of veggies leaves me unsatisfied. I need to skip the rice, put the salmon and veggies over a HUGE bowl of lettuce and some homemade full fat salad dressing (when I say huge, think about the kind of bowl in which you would mix up a big batch of cookies). This is what I eat (subbing the protein I use, sometimes chicken, shrimp, lean steak or cheese) 4-6 nights a week.
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