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My clients often resist weighing and measuring food: they find it embarrassing, shameful, and annoying. “I have been doing diets my whole life, they say” I know how much I am supposed to eat!”  “I am not going to humiliate myself by taking a scale into a fancy restaurant!”  “And to my mother-in- law’s at Christmas? NOOOOOOOOO no no no! No one measures food today!”

OK, I say, let’s calm down and look at this rationally. Nearly every item bought or sold in the United States is weighed, measured, or counted.

The meat you buy at the grocery store is weighed when you buy it, or when it is packaged for sale.

The chips are in little packages, weighed, and the bag tells the individual weights and the total weight.

Your cereal says how much is a serving and how much that weighs in ounces and grams.

The yogurt is weighed in the container. If you buy cheese or turkey at the deli, they weigh it.

All the boxes, from cookies to dish detergent, have weights on them.

And if you leave the grocery, the gas station measures the gas it puts in your car.

The pharmacist counts your pills.

The shoe salesman measures your foot.

And think about the doctor and his heart rate, blood pressure and cholesterol measurements.

You measure the amount of coffee you put in the pot, the amount of water in the rice, the amount of broth you need for soup, and how much chicken is needed for dinner.

If you go to a restaurant, I guarantee there is someone there who can tell you the weights and measures of all the foods they serve. IF not, the restaurant will close quickly.


But you have been struggling with food and eating and diets and weight for a long time. And your eyeballs probably need re-calibration.

And if you have had an individual food plan made by me, did you notice that AFTER you told me all the things going on with you, I got out my calculator? And at that time, I calculated out the right amount of protein, fat, and carbohydrates, and yes, calories and nutrients your body is supposed to need. And if you were in my office, you got a food plan written in PENCIL ON PAPER. And if I had to send it to you it was individually typed just for you. And maybe we talked about some supplements you might need.

I was calculating the calories and nutrients YOUR body needs. And often that balance of protein and fat and carbohydrate needs to be adjusted in your food, to decrease your cravings and provide for the recovering body’s needs. You deserve to have YOUR body’s needs met.

And often people tell me this is “too much food”. Maybe that is because you have been starving the body of calories and nutrients for so many diets that the right amount of healthy food seems like too much; maybe the balance has been so far off that enough for the body seems like too much for the mind.

And we are so afraid of fat that we refuse to use any! That isn’t good; first because all your brain cells, nerve cells and hormones contain fat, but second because if there is no fat in your food plan, the body will think you are starving and stop losing weight!

Everyone needs their own food plan and meal pattern that works for them. Everyone needs to eliminate those foods that cause them problems, either by not being able to stop eating, not being able to think clearly, not being able to maintain normal body weight.

But it is the proportion of nutrients related to each other that is the critical issue and must be yours alone.

You weigh and measure your food to get the amounts right to meet your body’s needs.

You will never again have to worry and obsess about having eaten too much or too little food.

You will never again have to struggle so others do not see what you are eating.

You will never again have to feel sick because you ate the wrong foods and/or the wrong amounts.

Your mind will be clear and sharp, your cravings and obsessions will fade, and your body will go to its normal weight with full, shining hair, smooth skin, strong nails and lots of energy.

If anyone tells you that weighing food is really weird, just ignore it. Tell them you are working with a crazy dietitian who thinks you have food allergies. Or ask them why it is important to them. Or tell them thank you for caring and you do not wish to discuss it. We will talk more about food boundaries in the next weeks.

And, next week we will talk about how to pick the perfect scale for you and how to use it properly. Till then, please comment. Let me know what you love and what concerns you.

Blessings to you,



  1. Annie October 23, 2018 at 11:39 am #

    Does this mean I will have to carry the scale wherever I go and embarrass myself at work and in public?

    • H. Theresa Wright October 23, 2018 at 10:22 pm #

      Nope. I”m going teach you how to do what you need done – which is different for all of us – with grace and dignity; and leading to freedom. Stay tuned.

  2. Leslie Manomet October 23, 2018 at 1:42 pm #

    Theresa, how do I know which foods I should weigh and which foods I should measure? For instance I weigh my 6 oz of strawberries in the morning but should I be measuring them? Thank you.

    • H. Theresa Wright October 23, 2018 at 10:20 pm #

      Do what works best for you. I would rather weigh strawberries than squash them in a cup. It is different for each fruit; see what you like best

  3. Diana October 23, 2018 at 3:53 pm #

    Hi Theresa!
    Thank you for the reminders in today’s blog!
    I couldn’t have turn on my computer at a better time.
    I’ve been struggling with food again and just finished journaling my goals for this week, which includes weighing and measuring.
    Thank you for going over the importance of weighing and measuring.
    I also need to work on the ’embarrassment’ of W&M around others.
    My family knows this is important to me and why I do this but I still feel as though I’m being judged.
    It’s time for me to proudly own this part of my life, no matter who’s around.
    Have a Blessed Day!

    • H. Theresa Wright October 23, 2018 at 10:27 pm #

      So glad you enjoyed them. I hope that the next blogs will help you with the problems of handling other people. Look at all you have accomplished! Aren’t you proud of this? I sure am!

  4. Kim Grike October 23, 2018 at 4:13 pm #

    beautiful description & explanation. I will be using some of this with my sponsees. I agree that weighing & measuring is freedom to me. It allows me to enjoy the first bite to the last bite. It is as normal to me as using utensils when I eat.

    Thanks for the clarity & resource….

    • H. Theresa Wright October 23, 2018 at 10:25 pm #

      I am honored that you would use this with your sponsees. And I agree so strongly that this leads to real freedom

  5. Mary October 23, 2018 at 6:55 pm #

    Thank you, Theresa, for a great article on why we weigh and measure our food. It is right on, as far as my experience shows. I’ve weighed and measured all my meals for over 28 years and the freedoms you mention are so true. Do I always feel comfortable W&M in a restaurant or at a social event? No! And, I sure didn’t feel comfortable in ANY situation when I weighed 340 pounds. W&M my meals is a small surrender for all I get in return. Just the next meal…

    • H. Theresa Wright October 23, 2018 at 10:18 pm #

      Thank you so much, Mary! More to come! Hope you are well!

  6. BrendaD October 24, 2018 at 9:26 am #

    But what if the recipe is all mixed together and you get your grain, vegetable, and protein together? What should one portion weigh? Thanks

    • H. Theresa Wright October 24, 2018 at 9:38 am #

      This sounds really complicated but it is actually easy to do. Take the first ingredient, say the protein, and measure how many servings you will get from that.(Pretend six for my example),Now add the same number of servings as starch (6) and the same number of servings of vegetables (6) and (6) servings of whatever else you put in. Cook it. Now measure the volume of the whole pot and eat that proportion of the pot.(1/6) I know it sounds silly and i drove my family nuts with the weighing and measuring, but it really does come out right every time. We have written instructions in the office we could send you, and a whole book of soup and stew recipes. Call if you want them.

  7. Pat October 25, 2018 at 6:42 pm #

    When I’m home, I weigh and measure and finish my food, comfortable in the knowledge that my portions are nutritionally sound and will satisfy my hunger. When I’m out, I stress, because I don’t weigh and measure, and I know that I’m eating more than my body needs, . (Except for salad. Never enough salad!) I love Kim’s statement, that because she weighs and measures, she can enjoy her food. I’m going to carry a scale wherever I go, and use it, so that I, too, can enjoy freedom from my compulsion.

    • H. Theresa Wright October 25, 2018 at 7:49 pm #

      Wonderful! You know your food plan works for you. Check out next weeks blo9g, I will be talking about weighing and measuring in public places.

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