How to Lose Weight: #20: Weigh and Measure

Weight loss experts tell us that Americans eat portion sizes that are way too big, and we also consistently underestimate how much we actually eat. Some people underestimate their energy intake by over 500 calories a day! The solution I have found to this problem, besides keeping a food log, is to measure almost everything I eat. Sometimes I do estimate, especially with lower calorie foods, but since I measure the majority of the time, I am able to estimate more accurately. My friends and family probably get annoyed that I am always measuring out portions, although I don't (yet) carry measuring tools with me!

To do this on a regular basis, you will need basic measuring tools. These include measuring spoons, liquid and solid cup measures, and a food scale of some kind. Generally these tools are inexpensive, and easy-to-find. I suggest investing in a fairly nice digital scale, which can weigh in ounces and grams. I bought one for about $15.00 on sale, and it came with a plastic bowl. Of course, with some foods, like snack foods and crackers, it may be easier just to count the items you eat, rather than weigh them out. However, whether you are weighing or just portioning items, it is key to keep track of what you are eating!

Let me give you an example of a typical meal I eat, and how I measure the contents. A typical dinner for me is a turkey burger (no bun), sauteed onions, spicy mustard, baked french fries, and animal crackers. The turkey burgers are pre-made, so there is no need to measure them; I know they contain 140 calories per burger. I give myself exactly 6 raw ounces of fries. I place them in a plastic bowl, which weighs 1 ounce, and then I add fries until I get to around 7 ounces. My digital scale also will correct for the bowl if needed. For the spicy mustard, I estimate 4 teaspoon squirts. The onions are so low in calories I just estimate those. I count out the animal crackers, giving myself exactly 16 crackers, for 120 calories. This may seem like a lot of effort, but it really isn't, especially since it is now a habit. Plus, there is a powerful benefit: at the end of the day, I know what I have eaten, and very few hidden calories have sneaked into my body!