If you are not measuring your food and writing it down then you really don’t know how much you are eating.  You would be shocked at the way calories add up throughout your day.  If you don’t measure your mayonnaise or measure your salad dressing you could be adding 100s of calories to your day.  Even a nice quality protein can have tons of calories in it if you did not measure it… and that bowl of cereal you have every morning… are you having one serving or TWO?  Are you sure?  So the only way to be ABSOLUTELY sure…is to measure.  Get out your measuring cups and measuring spoons…  (I even ordered me extra so I would have plenty hanging around.) and measure every single thing you put into your mouth.  After you do this for a while you will begin to "know" how much you can have, but in the beginning you must measure.  Those calories add up super fast.  Good Luck…Good Measuring…and Good Day!

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