intro

A portion? That's the quantity of food you serve. Can you give me the context and I might be able to explain better.

in general the items you eat will tell you how much you can eat in a portion or serving.

also for fresh item such as fruits and veggies or meats you should be able to get a general calorie count from here when you add food.

but you can also go to the internet and search portion sizes... that will help alot.

try not to let it get to confused. for the first few weeks.. stick to the basics

water water water .... seriously lots of water

find something or a few things to cut out or down in your diet. Like soda or if you usually have 3 cups of coffee... try to only 2 or 1.

if you like sweets. try to only eat sweets 2x a week or... find something you can track in your diet so that way you know exactly how much you are eatting and its not an estimate.

try to eat more veggies and fruit.

be sure to log/track your food. the more you do it.. the more it become a habit and not a hassle.

once you work on a few of these things you will have a lost a few pounds then you may have more of an understanding of what to do and how to do it.

do look at this as a negative thing. look at it a healthy lifestyle!