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.
|Time||Where 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 kitchen||A bowl (1 cup) of Cheerios||3||happy|