 1. KEEP A FOOD DIARY.
There is no better device for weight management. Keeping a food journal constantly will show you your trouble areas, the foods that get you started on a spree, the worst times of day and so on. It is essential to keep a detailed food diary for at least two weeks to precisely reproduce your habits.
2. LEARN ABOUT NUTRITION.
Learn all you can about nutrition online, through books, or by taking a nutrition class at your local community college.
3. GET A HANDLE ON EMOTIONAL EATING.
If you feel you have issues with emotional eating, you may want to track your feelings in your food diary, too. You should record how you feel before, during, and after eating. Periodically check over your entries to see what cues set you off to binge most often.
If you find out regular sprees or you can't seem to deal with stress or sadness without eating, you're an emotional eater. Don't be indecisive to make an appointment with a qualified therapist or clinical social worker. Cognitive behavior therapy is exceedingly successful in treating over-eating caused by emotions.
4. GET MOVING.
It doesn’t mean panting your way through a one hour aerobics class immediately. Just get outside and take a fast walk for 10 minute every other day. That's all you have to do at the moment.
Keep in mind, any activity is better than no activity. When you feel more comfortable, add 10 minute increases and walk.
Note: Please get your doctor's approval before exercising if you have any health problems.
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