Use this format to keep track of every meal, snack, and beverage (if it has calories).

 

Tip: Aim to eat before you're ravenous (you should be at a hunger level of about 3) and stop before you're stuffed. Eat slowly since it takes 20 minutes for your brain to register that you're full.

 

TimeWhere you were (e.g., in front of the tv, at the kitchen table, at your desk)What you ate (include portion sizes) and the calories.Hunger level when you ate
(1 = full/not hungry at all; 5 = ravenous)
How you felt
(e.g., tired, stressed out, happy, sad, angry)
Example: 7:00 a.m.Standing in the kitchenA bowl (1 cup) of Cheerios3happy

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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