Last time we started a food diary. But what to do with it exactly?
1- Focus on your patterns:
- Is it the quantities?
- Is it certain calorie-rich food groups (i.e. French fries) that keep popping up?
- Do you eat because you are hungry or tired or bored or lonely?
- Do you combine TV and meals (either snacking or full meals)?
The list can go on and on, it really depends on you and your routines
2- Focus on food groups:
dropping chocolate, alcohol, fries, cakes etc is a challenge as we will be messing with our habit and comfort levels. So the first few days/ weeks, don’t just drop but rather exchange certain foods.
Examples:
Chocolate: try maybe a couple of dates and walnuts eaten together; they mimic the 'chocolate feeling' quite nicely
Chips: try those small salted pretzels instead; they will still give you the salt, but ease you off the oil
Soft drinks: mix soda water with the juice of your choice (i.e. apple or orange); it will still be carbonated, but less sugary and slowly reduce sugar cravings
=> Basically, slowly find alternatives for your specific cravings