I have struggled with binge eating, and find it very helpful to keep a diet journal. By keeping track of what you eat on a given day, you’ll be able to see that you are not always eating because you are hungry. By following these diet journaling tips, you’ll be able to track patterns in your eating that may be sabotaging your weight control program.
Each night before I go to bed, I plan and write out what I am going to eat the next day. Keeping track of calories is important, so I use a handy online resource that gives the calorie counts of common foods. My goal is to eat 1500 calories a day, so I plan my eating around that number. If I’m eating out, I pull up the online menu for the restaurant and plan my menu accordingly.
Life doesn’t always work out as planned, and when things go wrong, it’s tempting to look in the refrigerator for comfort. Before I break open a package of donuts and start eating, I write down why I am craving these donuts. Has someone hurt my feelings and I need a hug? Do I need to speak up and clear the air with the other person? How can I solve this problem without turning to mindless munching?
Don’t beat yourself up if you have a bad day, and don’t stick to your program. Get back on track as soon as possible, and keep working towards your goal of having a healthier body.