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Keep a journal to record your eating patterns. It might look like this:
Time
Food/Amount
Hunger (1–10)*
Place
Feelings
*The 1 to 10 scale goes from least full to most full. So "1" means you're extremely hungry or starving, and "10" means you're so full that you feel sick.
Record your intake for several days or a few weeks. Try to notice any patterns in your eating. Pay special attention to things that lead you to eat when you are not hungry. Pay attention to how often you eat out of true hunger and how that feels.
Current as of: March 1, 2023
Author: Healthwise StaffMedical Review: Anne C. Poinier MD - Internal MedicineAdam Husney MD - Family MedicineKathleen Romito MD - Family MedicineMartin J. Gabica MD - Family MedicineRhonda O'Brien MS, RD, CDE - Certified Diabetes EducatorColleen O'Connor PhD, RD - Registered Dietitian
Author: Healthwise Staff
Medical Review:Anne C. Poinier MD - Internal Medicine & Adam Husney MD - Family Medicine & Kathleen Romito MD - Family Medicine & Martin J. Gabica MD - Family Medicine & Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator & Colleen O'Connor PhD, RD - Registered Dietitian
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