I don't know anything about the "change one" diet. This is nothing to promote that. The premise, a good motto, is you change ONE thing at a time, master it, then add another change.
Ditto on journaling. It really is important to help you figure out where you are, where you are going, what your strengths are and where your weaknesses are.
Write down your obstacles/barriers then think through strategies to get around it. Do you love chocolate? Do you hate cooking? Do you eat fast food all the time? Are you impulsive? Do you emotional eat? Etc....
Now my favorite peice of advice is to make a master plan. Write down all the foods you are willing to eat that would be considered a good healthy diet. Include some alternatives for your obstacles (like I eat one 40 cal fudgecicle instead of a candy bar). Write down the following categories, Breakfast, Lunch, Snack, Dinner, Dairy, Meat, Veggies, and Fruits. Fill them in. This will help you to recognize how much variety you can have on a diet. It will give you a helping hand on your grocery lists and it will keep you from getting into a rut of eating the same foods every week.
Portion control. ALL diets revolve around portion control. Use child plates. Measure 1 serving and eat that. Eating all day is not a bad thing. Just make sure your portions are correct instead of what the avg American thinks.
GUM! Chew some when you are just stressed out and need some relief.
Water! Increase your water.
Fiber! If your fiber is weak, increase it.
Otherwise, learn what you want as you go. You will find your own niche.
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