You are listening to The Metabolic Coach Podcast with Dr Rashmi Pawar, episode #3.
Hello my friend and welcome to today’s podcast
Food Journaling
1- Write what you ate. Keep it basic
2- Enter only facts- only the name of the food or dish. No need for calories, no need for portion size, no need for weighing it
3- Doing that automatically starts changing the way you eat because you know you will have to enter everything you eat, even the things which are unhealthy.
4- Keep it judgment-free
5- Do this daily for a week and then you the week's entry to plan the next day's meals.
6- Plan realistically. Keep it doable. Make it as easy for you to follow it.
7- Do it anyway, even if at the moment you want to plan healthily. Don't do it. Review what you normally eat and plan for that.
8- Highlight what comes up when you don't eat as planned. Eating out of the plan is going to happen in the beginning and this is a good thing because we want to let all the emotional eating uncover itself. No judgment. Be true. Recognize what you were feeling and label it.
9 - It is simple but not easy. You are against you. And you want to be the best version of you, who eats food as fuel and not entertainment.
10- Food Journal will help you recognize emotional eating and planning and eating as planned will help you detach the emotion from emotional eating.
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