Eighty percent (80%) of weight loss comes as a result of wise food choices.
Keep a Food Diary for at Least a Week
Do you even know how much and when you eat during a typical day? Most people don't. The best way to learn is to keep a food journal for at least a week. Using a notebook, your iPad, your smart phone, your running log, or a calendar (something you can keep a record in), write down everything you eat and when you eat it. Don't cheat! List even the breath mints you chew on during meetings. It's also helpful to note where your eating has taken place - at your desk? in the cafeteria? in front of the TV? - and how you were feeling at the time - super stressed? depressed? tipsy? This will help you identify your eating triggers and whatever bad habits you may have formed regarding eating.
After a full week you'll have a good idea of the what, when, where, and why of your eating patterns. From the brief discussion here, you should be able to see from your food diary where you're making your nutritional no-noes. How often have you skipped breakfast? How often have you eaten high fat foods like junk food, desserts, and fried foods? What are your snacking habits? How many fruits and vegetables do you eat in a typical week? How often do you eat because you're feeling blue or stressed, rather than hungry? Which foods do you gravitate toward to elevate your moods?
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