Keep a food diary. To keep a food diary, write down all the food you eat in a day. Also write down the time you eat and your feelings at the time. Writing down your feelings may help you identify your eating triggers. For example, you may notice that you sometimes overeat when you are in a big group, simply because everyone around you is eating. The next time you find yourself in this situation, be mindful of that eating trigger and try to limit your portion sizes.Store foods out of sight, or do not keep many high-fat, high-sugar foods in your home and eat at the table and turn off the TV. Add moderate-to-vigorous intensity physical activity to your weight-loss plan. Doing regular physical activity may help you control your weight.Getting Active. You do not have to be an athlete to benefit from regular physical activity. Even modest amounts of physical activity can improve your health. Start with small, specific goals, such as walking 10 minutes a day, 3 days a week, and build up slowly from there. Keep an activity log to track your progress.
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