Food Diaries Help Control Binge Eating
Where to Start
When starting a food diary, you want to note every instance of eating throughout the day, whether it be a regular meal, a snack or a binge. Record the time of day, what you ate and how much you ate of each item.
Along with the food details, think about how you felt before, during and after eating. Record these feelings and any other relevant details, such as physical discomfort, actual hunger, etc. A digital food diary in a cell phone or laptop is easiest for recording entries on the go.
After at least a week of entries, bring your food diary to your therapist or other medical care provider. As you go through it together, you may begin to see some patterns.
Your doctor can identify social, emotional or biological sources of your disorder based on the entries you provide. Perhaps you feel peer pressure or social isolation; perhaps you have a mood disorder or hormonal imbalance. The food diary will allow your doctor to follow these trends and tailor your treatment accordingly.
Your food diary is an excellent place to record goals and track your progress. Maybe you want to cut down your episodes of binging from the week before, or maybe you want to eat healthier meals. Write it down in the food diary so that you can be reminded of your goal and the progress you’ve made.
Once you’ve accomplished a goal, don’t be afraid to reward yourself! Treat yourself to a movie, a new video game or some new shoes. Goals and rewards will motivate you to keep up-to-date with your diary and your progress.