How I lost 11 kg and stopped eating my emotions

Diets and attempts to lose weight have been in my life since childhood. And with the move to Portugal, the stress of emigration and the war, I gained 10 extra kilograms and completely lost contact with my body.

All last year I dedicated to the rebuilding of this contact and in the end I lost 11 kilos. And my main secret is not severe diets and restrictions - but the development of awareness in the topic of nutrition, with the help of a food diary.

I took a course on working with eating disorders, worked with a psychologist and studied a lot of materials on the topic of nutrition. Using the recommendations of Marsha Harrin and Eugenia Meglinska's system, I developed my food diary in Notion - because my entire life management system is already on this platform, and my principle is not to clutter my phone with new apps, but to integrate them.

Basically my food diary is a set of tips and exercises that cultivates mindfulness, helps you understand yourself better and ultimately build a healthy relationship with your body and food.

There are 6 practices integrated into this diary:

1. Become aware of the type and level of hunger you feel

2. Track satiety level

3. Appreciate the taste, appearance and properties of food

4. Track body state and emotions during and after eating 4.

5. Plus a reminder not to eat in front of gadgets and focus only on your body and the experience of eating.

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Yes, it's not easy.

Turning on mindfulness always takes effort. But over time, you start to notice that some foods you just don't like or are physically uncomfortable with (bloating from cheese, for example) . And then you don't have to force yourself to eat anything anymore - you start to feel what your body is “asking for” and feed it consciously.

I kept a food diary in Notion for a year, and I can definitely say that it is a useful tool.

I lost 11 kg, I realized that I really like to eat, and I learned how to stop myself BEFORE I overeat.

A lot of foods I simply cut out of my life (alcohol, pastries, candies, even the previously adored ferrero rochet...) simply because I don't like them, not because I have to.

Notion's food diary, in addition to the exercises themselves, is good because it's always at my fingertips, it's built into my daily planner, and every conscious meal is essentially a task, as important as a work task.

Notion's food diary, in addition to the exercises themselves, is good because it's always at my fingertips, it's built into my daily planner, and every conscious meal is essentially a task, just as important as a work task.

My food diary template can be purchased very easily following the link below!

Food diary in Notion

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