How to get self discipline with food?

To get self discipline with food, keep a food diary, write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you might see patterns that reveal the connection between mood and food. Tame your stress, if stress contributes to your emotional eating, try a stress management technique, such as yoga, meditation or deep breathing. Have a hunger reality check, is your hunger physical or emotional, if you ate just a few hours ago and don't have a rumbling stomach, you're probably not hungry. Give the craving time to pass. Take away temptation, don't keep hard-to-resist comfort foods in your home. Don't deprive yourself, when trying to lose weight, you might limit calories too much, eat the same foods repeatedly and banish treats, this may just serve to increase your food cravings, especially in response to emotions. Eat satisfying amounts of healthier foods, enjoy an occasional treat and get plenty of variety to help curb cravings. Snack healthy, if you feel the urge to eat between meals, choose a healthy snack, such as fresh fruit, vegetables with low-fat dip, nuts or unbuttered popcorn. Learn from setbacks, if you have an episode of emotional eating, forgive yourself and start fresh the next day.

To get self discipline with food, reflect on your eating habits by creating a list of your habits and writing down everything you eat and drink, including sugary drinks and alcohol. Note how you felt when you decided to eat, especially if you were not hungry, and highlight the habits that lead you to overeat and pick a few to work on. Common eating habits that can lead to eating too much in a day are eating too fast, eating standing up, always cleaning your plate, eating when not hungry, and always eating dessert. Replace unhealthy habits with new, healthy ones by minimizing distractions, such as watching the news while you eat, and eat slowly, putting your fork down between bites. Eat only when you're truly hungry, and try to find a non-eating activity to do instead, such as a quick walk or phone call with a friend. Plan meals ahead of time to ensure you eat a healthy well-balanced meal. Reinforce your new, healthy habits by being patient with yourself and recognizing your successes, and remember to pat yourself on the back for the things you're doing right. If you engage in an unhealthy habit, stop as quickly as possible and ask yourself why you do this, when you started doing this, and what changes you need to make. Keep working to build healthy eating habits one day at a time.