Keeping a diary

• Recording what, when and why you eat can help you understand a lot about your eating and activity patterns, and areas for change
• It can help you identify your triggers for eating
• It will help you see what you've achieved once you've made changes

How to keep your diary

• To start with, keep a diary for 7 days (including weekends) and then for at least 3 days a week on an on-going basis. Include at least one day of the weekend.
• Keep your diary with you and record what you eat and drink as you go (it's very difficult to remember what you ate at the end of the day)
• Record what you eat and drink in household measures e.g. 3 tablespoons cereal, 2 slices of bread, 1 teaspoon of spreading fat, 1 large mug of milky tea.
• Try to be as detailed as you can
• Make a note of where you ate, who with and how you were feeling at the time
• Write down all your activities in the day, including day- to- day activities such as a 15 minute walk to work, or 30 minutes spent vacuuming, as well as more formal exercise e.g. aerobics class.