Step 1 — Understand Your Eating Patterns
Before making changes, it helps to understand what is already working, what trips you up, and the habits that shape everyday eating.
Get Real with yourself
Get real with yourself
The first step to keeping weight off is getting completely honest with yourself about your eating and drinking habits — without judgement.
If you’ve only recently lost weight, especially with the help of medication, this self-reflection may feel harder. Think back to your patterns before weight loss, and use any insights you’ve already gained from your weight loss programme to guide you.
Questions to Understand Your Food Habits
It’s not just about what you eat and drink, but why, when, and how. Ask yourself:
- Do you eat when you’re bored, stressed, or tired?
- Do certain foods or situations make you overeat?
- Are you a grazer or do you prefer large, infrequent meals?
- When is it hardest to be around food?
Without understanding your habits, triggers, and emotional responses to food, your weight maintenance plan won’t be realistic or sustainable.
Start With a Quick Quiz
Begin by taking our quick quiz to capture your first impressions of your eating and drinking patterns. This will help to see how much they match reality!
Keep a Mood and Food Diary
Track your eating habits for at least a week, preferably far longer. Use our Food and Mood Diary. If you use a free food diary app, make sure it records:
- Everything you ate and drank
- How you felt before and after
- The situation or environment
This isn’t just about calories — it’s about spotting patterns and identifying triggers that influence your choices.
Use the Check-In Challenges to Go Deeper
There are 12 additional Check-In Challenges you can do now or return to over time. They’ll help you uncover habits, explore problem areas, and create practical solutions.
Stay Positive While You Learn
You may notice habits you’re not happy with or tricky situations you hadn’t spotted before. Don’t panic or blame yourself — just note them down and add possible solutions to your action plan. Always end with Challenge 12, which focuses on what’s going well. You’ve already made progress with your diet — be proud of that.
