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    Keep a journal to record your eating patterns. It might look like this:

    Eating journal
    Time Food/Amount Hunger (1-10)* Place Feelings

    *The 1 to 10 scale goes from least full to most full. So "1" means you're extremely hungry or starving, and "10" means you're so full that you feel sick.

    Record your intake for several days or a few weeks. Try to notice any patterns in your eating. Pay special attention to things that lead you to eat when you are not hungry. Pay attention to how often you eat out of true hunger and how that feels.

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