When making exchanges, pay attention to detail and weigh or measure everything - especially during the initial stages of the program. Use measuring cups to measure amounts of oatmeal, cereal, rice, and other foods. Oatmeal and cereals are measured dry and uncooked, right out of the container. Rice and pastas are generally measured after cooking.
A scale is useful for weighing meats, vegetables, potatoes and yams. You can get a food scale at most department stores, housewares stores, supermarkets, and some health food stores. Weigh your meats before they're cooked as the fluids leak out during cooking resulting in a lighter cooked weight.
If the weight in ounces is listed on a package, sometimes you can figure the serving size from that alone. For example, a typical bag of frozen vegetables is 16 oz, so if you want an 8 oz serving, then use half of the bag. If a package of chicken breast says it's 18 oz. and you need a six ounce serving, just divide the package into thirds.
After a few months of measuring your food, you'll get a knack for portion sizes, and you will then know just by looking, approximately how many ounces are in any particular food item.
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Forget Silly Diets-They Don't Work. Weight loss has got to be the most frustrating experience for many people, young and old alike. Eating foods that are just horrible, denying yourself foods you truly love and enjoy. Exercising, even though you absolutely hate exercising, and end up stiff as a board with no results.