I woke up the next morning, grabbed a pen and paper and started noting everything I ate and drank
. I added some additional tools for the task, measuring cups and spoons. Instead of two tablespoons of olive oil on my brown rice dish, I only used one. Instead of 2 cups of cooked rice, I now used the measuring cup added one cup. I then increased amount the very low vegetables and measured 3/2 cup of black beans instead of the usual one plus cup. I significantly reduced the calories while increasing the quality. When eating out, the strategy changes. I already know the portions sizes are too big and the menu will tempt me with many choices. I need to decide before I set foot into the restaurant to be portion size conscious and watch the fat and sugar intake. If I ordering a full meal, I need to have half of it placed in a doggy bag before it gets to my table.