Tracking:
I use calorie counts on packaged foods or restaurant menus.

I weigh all foods at home to ounce or gram, loosely dependent on @RangerRickL ‘s graphic. Ie nuts to gram, not a count (my almonds are big lol) peanut butter to gram.

My mantra from the beginning Re: nuts, PB, butter, cheese has been “As long as you control them, you can have them!” This worked great as I love having small amounts in my diet.

I have tracked my food at least since Sept 2017 - all of it. It’s a habit. I can eyeball, but only do that when away from home. BUT am considering purchasing a collapsible scale to carry on my bag. Why? Because otherwise I way overestimate the calories & end up hungry AND I track my macros & prefer that they be accurate so I can see trends.

I will track for life. I look normal now but as one podcast said, I’m a “Previously Obese Normal-Wt Person” which is quite different than a “Never Overweight Normal Wt Person” With two obese (loving) parents, I picked up all kinds of genetics, negative attitudes towards movement, inappropriate portion sizes, etc. I’m at peace with it.

Tracking is a small price - to me - to be in remission with my only addiction (food) and HEALTHY!!!

I considered not weighing low cal vegetables but decided it was best for me to “Weigh & track everything” it’s a habit. It’s easy. Especially salads, where you can tare, weigh, record, tare, weigh, record as you add each ingredient. It’s also fun to set up a home salad bar to draw from over several days.

As I work through maintenance, I began using the scale in a new way. I’d weigh the food I put in my plate. And if I didn’t feel I need to eat all of it, I’d weigh what was left & subtract. A simple move towards listening g to my body’s signals more with the safety net of the scale.