If you can just write down your food for week, I feel sure you will have noticed a small, but real weight loss.
The second week buy your self a digital, not analog scale, and begin to weigh your food. Not all of it. Not all the time. Just try you get familiar with the rhythm of weighing your food.
It’s actually kind of fun…Remember 8th grade Science Fair projects. Don’t be perfect…just check it out as a possible way to express self-care.
Also, may want to do a BMI calculation to see where you truly are.
Week Three: Keep weighing your food but try to notice if your meals are affected by the presence of others: your wife, children, extended family, neighbors, fellow workers, faith community and dating partners.