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Keeping a diet diary
In this notebook we want you to record everything that you eat just as you would in a normal food diary. But it doesn't stop there. You should also record your moods, feelings and physical reactions - such as your energy levels - to the foods you eat and the times you eat them.
Don't worry about the language you use, or even what you write, because you are the only person who will see your journal. The important thing is that you are honest and spontaneous. As a result your journal will give you a better understanding of your relationship with food and how it affects your body and your emotions.
Food journals also have the more mundane purpose of showing you what and how much you eat. A lack of consciousness is the biggest enemy of success in weight loss. Most overeating - in fact, most eating - is unconscious. It's a thoughtless, habitual, conditioned reaction to a wide variety of cues, few of which are usually hunger.
By writing down your actions and feelings, you force them into consciousness and you get the opportunity to transform automatic behaviour into conscious choice.
The journal is also a great place to record your feelings about your general progress throughout your diet. When you feel happy, sad, frustrated or proud because you've just lost that first couple of pounds, write it down. You might also want to use the journal to record your visits to the gym or exercise classes, so you can keep a check of how much, or how little, you're doing.
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