It’s important to begin tracking your calories on your myfitnesspal app. Even weighing to begin growing your understanding of how much you are really eating, and to hold yourself accountable.
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Now if you are not there yet start using these portion sizes to start. Good rule of thumb is to double your veggies, and double your protein portion.
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Do this for a few months and as long as you see results great, if not that’s when it is time to begin really tracking your calories and weighing your food.