Realizing I need to get healthy

We're all addicted to food. Just saying. Use the food diary to accurately and faithfully record everything you eat. Just do that for a week or two. Then study your food diary to see how much you are eating. Compare it to the mfp calorie recommendation. Once you understand what your fat self is doing with food, you can take control of the situation and decide how to change your food. The magic really does happen in your head. I'll give an example. I started using mfp in January and made no changes for 7 days, but recorded everything. On my 7th day I ate out with my wife at a local bbq establishment. By studying the first week, observing a weight gain, comparing my intake with the mfp recommendations, I started making changes. Now I can go to the same bbq establishment and I know that the only thing I can have is the dinner salad. Now I lose weight because I learned both what I cannot do and I learned what I can do.