Weight Loss - Part 2: Changes

Food Diary Utilisation Tips

  1. Focus on Your Patterns:

    • Assess if it's the quantities or specific calorie-rich food groups (e.g. French fries) that are frequent in your diary.

    • Identify if you eat out of hunger, tiredness, boredom, or loneliness.

    • Consider if you often eat while watching TV, whether it's snacks or full meals.

  2. Focus on Food Groups:

    • Instead of abruptly cutting out foods like chocolate, alcohol, fries, or cakes, try exchanging them initially.

    • I.e. For chocolate cravings, try a mix of dates and walnuts for a similar taste experience.

    • I.e. Substitute chips with small salted pretzels to satisfy the salt craving with less oil.

    • I.e. Mix soda water with fresh juice like apple or orange as a less sugary alternative to soft drinks.

    • Gradually find substitutes for your specific cravings to ease into healthier eating habits.

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Weight Loss Part 3: Satiety

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Weight Loss - Part 1: Diary