Use a good set of scales, keep a written account of everything ( including sauces etc) and check the calorie count of everything. Watch the sugar content though as this can sometimes be a problem. Good luck.
I always struggled with what an appropriate portion of rice or pasta looks like but found a couple of recipes that helped. The NHS smart recipe app is pretty good and in general gives weights for 4 adults so you can just divide by 4 to get the just of what a single portion should look like. Plus some of the bbc good food recipes available online stipulate the weight of cooked rice not dried so now I use a benchmark of 125-150g of rice for my main meal. I did feel a bit of a plum weighing it out at first as my confused and concerned husband looked on but it only took a couple of weeks to be able to do it by eye. Good luck.
I work a lot by eye, e.g. judging the proportion of a jar/can/packet. I also use a 'tala dry measures' cone for rice, oats, flour etc. and I measure cooking oil with a teaspoon/tablespoon, which is quite accurate too. But I feel I ought to get a proper scales to measure other things like pasta, potatoes etc. I agree that although weighing/measuring at first may seem time consuming, you eventually get an instinct for measures. I also fill half my plate with salad/veg before adding other things, this helps too. Good luck! I'm just finishing my first week, so only a few days ahead of you
I have found a flat type digital scale which you can put a plate or dish on then zero the scales before add a portion of food and then zero again and so on as you add additional items. In this way I have soon learnt what is a proper portion, i.e. for breakfast cereal, rather the size of portion I used to eat!
They are Salter 1035 digital scales, I bought mine from my local Range a couple of years ago, I know they did not cost very much.
I've just checked on line and they are still available, Tesco's have them at 13 pounds and Amazon about the same. I assume you should be able to get them some where handy for you.
Hi, I have lost six stone only to put two back on, however have kept four off and decided to get back on track. I weighed and tracked every morsal by weighing it on flat digital scales and downloading the 'my fitness pal' app. Hope that helps.
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