They have to be written down goals, both in terms of the final outcome, but also to the steps to be taken to get to the goal weight. These goals are reviewed every day, using the format shown below. The key to input control is the planning and recording of a daily eating form. This made me face the fact of what was actually passing my lips, something family never believed I was being truthful to myself about. Each item eaten is recorded by name, quantity, calorie, sodium, and fat content.
Note is made as to location and activity when eating takes place.
Corrective action can take place when goals are missed. Self praise results and positive reinforcement take place when goals are met each day. Like I said, each days input is recorded and the totals compared with these goals. It has been interesting to see how expensive against these goals some foods really are - i.e., the tiny bag of potato chips I have in my company supplied lunch box is 10mgs of fat. I take a second apple instead.