That’s actually a really good piece of advice. On some level we do know what’s good and what’s not. I started my change with two weeks of just “watching” (paying close attention to what I was eating and doing, no writing things down I’m too lazy for that), but no changing. It’s very important during your self observation period to not change anything, because then you start lying to yourself by not doing stuff you normally would. After two weeks of cold hard really depressing self evaluation my diet path was pretty obvious: less soda, less snack, healthier snacks when snacking much be done, stop being a plate cleaner and couch potato.
Losing weight is difficult and there is no easy fix.
I like to use a thing called Calorie King. Its an internet program that really helps when writing stuff down but I understand - ITS HARD!!!
I read someplace that people who are over weight have a hard time telling the difference between hunger and thirst, also hunger and being tired. Just a thought. Good luck on your journey.