A very helpful way to start a weight loss/health improvement program is to take one week (better yet, a whole month), and make logs of everything you eat and do.
Get a sheet of paper, and write these columns on top.
TIME – FOOD - AMOUNT (in cups or weight) - ACTIVITY – LOCATION – FEELINGS (before and after)
Then take the paper and a pen around with you, and log everything. What, when, and where you eat or get active, and how you feel – before and after. It’s time well spent.
This activity is about becoming conscious. Consciously aware of what you’re eating or doing, how much, when and where, and very importantly, the link between emotions and eating, and emotions and activity. When I first did this as part of a behavior modification program at a hospital, I did it for one month and lost 15 pounds – just by logging, not changing any behaviors whatsoever. I even wrote things like "Walked down street, saw a pastry shop, went in, bought and ate 5 chocolate éclairs. Felt hungry before, awful after." So I recommend it, and especially want to encourage you to be totally honest. People in my workshops and retreats do this and always find it very helpful. One woman, Nancy, has lost almost 70 pounds from logging alone!
Seven days from today, take some time to interpret these logs. I show you how in my book, "The Joy of Weight Loss". It’s about how you manage your whole life, not just the symptom of overeating.