Date:_____________________ Week #:________
Weight lost over the last 1 week (lbs):______
Total weight loss to date (lbs):________
Did you:
| Always | Mostly | Rarely | |
| Eat at level 7? | |||
| Eat slowly & chewed till food was liquid in the mouth? | |||
| Take 20 minutes or more to eat? | |||
| Eat within a brief mealtime window (BMW)? | |||
| Skip breakfast (or dinner) and eat 1-2 meals per day? | |||
| Drink one to three 8 oz glasses of water everytime you felt hungry and at the beginning of each meal? | |||
| Drink a total water intake of 2.5 to 3.5 liters of water a day and until your urine color is clear like water? | |||
| Eat less by controlling your portion sizes? | |||
| Eat protein and fiber with each meal? | |||
| Eat real food? | |||
| Eat healthy low-carb high-fat meals? | |||
| Eat your favorite food first and eat one food at a time? | |||
| Use snacks appropriately (i.e.healthy snacks only to delay hunger until mealtimes)? | |||
| Exercise / Stay physically active? | |||
| Rest, Relax, and Sleep more (6-8 hrs/day)? | |||
| Create an environment that sets you up for success? | |||
| Avoid eating due to sensory, emotional, and habitual hunger? | |||
| Avoid sweets/sugars | |||
| Avoid breads? | |||
| Avoid alcohol? |
Diluted orange juice initially to help skip breakfast if hungry. Use sparingly later because of possible carries or tooth decay.
