The first step in this behavioural change approach, is to take a look at what you eat. When you eat. How often you eat. And that means everything. Meals, snacks, drinks, nibbles and all.
You have to be really honest with yourself. For some people it works to just reflect on what they eat. Others need to write it all down. Then again you may need ot record what you eat over a few days, or a week, or longer.
When you do this you will more than likely be surprised. Surprised at how much you eat. It’s not just you, it’s most of us. We eat, we snack, we drink and it’s all got calories in.
So building your awareness, detailed knowledge of what you eat, is vital.
What Do You Eat
To make a behavioural change we need to know what the behaviour is now. That means taking a look at what we eat. Breakfast, lunch, evening meal. Snacks. Nibbles. Tasting food whilst cooking. Drinks. Everything.
Some people find it best to keep a record of what they eat during the day. Some keep a record on their smart phone.
Whist doing this you may well notice things about your eating that you might not have been so aware of.
When Do You Eat
When you eat is important to be aware of. This step means checking your awareness of all the times you eat, including meals and snacking and drinking, and also nibbles and tasting. Oh and also sweets and cakes and biscuits.
It can also be interesting to make observations about how you feel when you eat. Some people eat when they are feeling down, or bored, or lacking energy, or upset.
It sounds odd, but it’s also interesting to observe if you are hungry when you eat. Do you eat when you think it is time to eat, or when you need to eat?