You've made the switch to healthy cooking — olive oil instead of butter and whole grains instead of processed carbs — but you're not losing weight. Even if you're loading up on tons of healthy food choices, it won't matter if you are consuming tons of calories.
The best way to make sure you're eating appropriate serving sizes is to be scientific about it. Keep measuring cups and spoons handy when it comes to everything you prepare. Don't just eyeball a half a cup of granola or freely pour marinara sauce over your pasta. Chances are you'll overestimate and not even realize you're eating half a cup of almonds instead of a quarter cup serving. The same goes when you're cooking. Measure out two tablespoons of olive oil instead of just pouring it from the bottle. If you have items that are difficult to measure, such as meat, chicken, or fish, use a food scale instead. You don't have to be anal about it, just be aware. The extra small amounts of food you eat over time really add up, so if losing weight is on your mind, use measuring cups every time you eat.
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I suggest measuring cups to save money too! Like using measuring cups (or just the cap of a bottle) to measure out laundry detergent. I always use the olive oil cap to measure that out too. Saves a lot when compared to just pouring something freehand.
1Although it is helpful to measure and portion out foods, once you get a hang of it I suggest getting rid of it. It's easy to eyeball it once you've been accustomed to a certain portion. Using measuring cups and scales, checking the calorie count of every single item I was eating made eating less and less fun and more of a science.
2fit, that's SO true! i'm not fanatic about it but i did get into the habit of measuring my yogurt, my cereal and my milk, and I realized that i was way overdoing it on cereal. Also really noticed the impact that eating on a smaller plate can have.
3I'll use cups and spoons, but buying a kitchen scale is taking it too far for me... I usually just use the "size of your palm" rule for my meats.
4A kitchen scale is my best friend, it's so easy to use and know what you eating. Even the best eyeballers eyeball a little too much many times, and that adds up. Besides, if I know i've been really accurate in my meals, I lighten up on myself when I splurge a little.
5although i guess this is a good "losing weight" tip, a lot of people who read this site are living healthily and not trying to lose weight. sometimes its healthy for people to be attempting to gain weight. although i do occasionally measure some things, measuring EVERY food that i eat was actually a symptom of my anorexia, and a healthy eater should be able to judge, in general, a portion size by what your body needs and how it looks, and eating a little more or less isn't going to kill you.
6i do it too and my friends make fun of me when they see me do it. i take larger bags of food and break them down into ziplock bags.
7I use measuring cups and spoons religiously. I did use a food scale until I got better at estimating portions.
8I actually use a digital food scale to measure out portions and ingredients. It's more accurate than measure cups which can be overstuffed if you really want to push things.
9I don't measure my portions of fruits or vegetables, but I do keep a 1/4 cup measure in my rice to make a serving. Mostly I just eyeball things though...I'm not really looking to lose weight, but if I were trying to I suppose I'd start measuring out my cereal a little more carefully and maybe my salad dressing.
10i don't think i'll buy a sacle yet
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