Step 2: Put It in Writing
Keeping a food journal is a crucial part of my F-15 Plan. Use whatever you like—a notebook, your smartphone, a spreadsheet on your laptop. It doesn’t matter what you use as long as you note a the important details, especially why you have a craving. The “why” is important and, believe it or not, it could date back to an old experience you had never identified as a connection to food.
When you find yourself craving food, take a minute to jot down the answers to these
▪ What am I craving?
▪ What am I feeling?
▪ Why am I feeling this feeling?
▪ How might I satisfy my craving without bingeing on a high-calorie food?