PORTIONS

Let’s get one thing straight – I do not believe in counting calories. Calorie counting does not help health or weight loss and only leads to an obsession.
Instead, I recommend exercising proper portion control and being conscious of what you are putting into your body.

Here are accurate portion sizes for the necessary food groups:

1. Protein - the size of your fist
2. Fat - the size of your thumb
3. Carbohydrates - the size of your fist
4. Vegetables - unlimited and enjoy
5. Fruits - ½ cup or 1 small fruit
 

Also, remember that both overeating and under-eating prevent weight loss.  Therefore, you must make sure you are eating enough of the right foods. You should be eating accurate portion sizes and eating every two-three hours (5-6 smaller meals per day) to keep your metabolism in fuel-burning mode.

I don't like food tracking as a way of life but it can be a great tool every once and awhile to see where un-nourishing foods are sneaking in as well as noting what your body may be needing more of. It is also great to do for awhile to see if you have any poor reactions to specific foods (indigestion, fatigue, bloating, etc).
Writing in a food diary allows you to keep track of what you eat as well as how the food makes you FEEL..