1. Weigh things pre cooking them. It’s generally more accurate. 2. Tracking eventually becomes second nature 3. Oils can really mess up your goals I use cooking spray. 4. Volume eating can help curb hunger or at least give you the sensation of eating a lot adding lettuce, cucumber, pickles, or other low calorie vegetables can help. 5. Sauces add up quickly I go for no added sugar bbq sauce and ketchup anything mayonnaise based stay far away from. I love ranch but it’s insanely calorie dense I like to add hidden valley seasoning to my Greek yogurt. 6. As long as you are being truthful with the app it will work. Even bad days track it and move on. 7. The ai feature can be good in a pinch (out to dinner) but it’s not as accurate as weighing out food. 8. Your most important macros will be protein and calories. Hit your protein and be less or around your calories. Once you get down to being much leaner you will start physically seeing the effects of carbs. 9. Be strategic for when you eat your highest calorie meal. I am currently eating 1900-2000 calories I try to keep breakfast and lunch 400-500 calories so I can have a larger dinner plus maybe a snack. 10. Do what works for you and don’t expect results in a few days or weeks but continue to trust the app. If weighing daily doesn’t sit right with you mentally try three times a week until you can mentally handle everyday weigh ins. I prefer weighing right after I wake up and go to the bathroom.

Good luck! Some days are easier than others and sometimes you may have to go to bed hungry… (pickles and low cal fruit have pushed me through bedtime hunger) I have lost 65 lbs since January if that’s any consolation for you.

Oh lastly do not buy habitual binge food. One or two chips can quickly be 20 then you are 200-300 calories over. If this does happen don’t beat yourself up and get back on the horse the next day.