Anybody attempting to lose weight knows that sticking to a diet can be difficult, but there are some simple tips that make it easier to stay motivated. That is why we use an approach we refer to as “It’s Time to Change…”.

In this model, we have created a food diary that includes advices and notes, which you must fill pointing out how you felt when you decided to eat, and what did you eat then. It is advisable to highlight any habits on your list that could lead you to overeat, such as feeling tired or stressed, but also taking note of any good eating habits, such as eating fruit for dessert or drinking fat-free milk.

By having a list of reasons other than hunger that trigger you to overeat, you can begin to work on avoiding these situations or replacing unhealthful habits with new, healthful ones, and also help to readjust the dietary plan you were prescribed by your nutritionist according to your characteristics and behaviour without compromising the efficiency of the food reeducation program.

For instance, if you find that you eat when you feel bored or anxious, you might try to replace this behaviour by eating only when you are truly hungry.

The final step is to work everyday at reinforcing these habits. This may take some time, so do not be too hard on yourself. Remember: this is simply a tactic to motivate yourself, and this diary has plenty of useful recommendations to stay motivated to eat well.

The Food Reeducation and Behavioural Program and Body Modelling by Clínica do Tempo®, enables an individualisation of the alimentary regime and weight and fat excess reduction, in a healthy and permanent way. So it is possible to timely prevent different pathologies, of genetic origin or related to lifestyle and life experiences, hence prolonging longevity.