It sounds like such a pain in the neck, but take the time to write down your food. If you want to see results more quickly, start paying attention to what goes into your mouth.
I have all of my clients write down everything they eat for a few weeks. This is not for me to see how much food they eat or what kinds of food they eat. I actually tell them to NOT write down amounts unless it’s a crazy portion.
The reason for keeping tract is to see patterns. You might determine that when you are alone, you eat less nutritious foods and bigger quantities. Or you eat lots of snack foods standing up but fairly nutritious when sitting down at the table.
Or you might notice that going to dinner at your mom’s house is always a food fest even when you start out with good intentions. Some people can be triggers… just as some food are triggers.
So what do you do with all of this info? Knowledge is power. Once you know what triggers you, you can begin to add something to take the place of the triggers. Notice I didn’t say get rid of them. It has been shown that just taking away an unwanted behavior is not as effective as adding something first.
For instance, if standing and eating snacks is a problem behavior, you don’t swear off snacks. That deprivation behavior would just eventually cause more craving. Limit your snacking to the kitchen or dining room table. Fully enjoy them when sitting down. You’ll get to eat them but really taste them in the process rather them mindlessly eat them. Less calories, full flavor.
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