I agree. These programmes can be costly. Maybe just keep a food diary or something? I used to have issues with comfort eating @TAB but these days kind of have no choice. Some days I catch myself slipping tbh but hop back quickly on my horse. It can be a challenge. In years gone by I just didn't keep food in the house that I was likely to snack on. I would only buy stuff I could cook etc. Its a good strategy and kind of worked for me.
The issue for me was having too many carbs ie. bread, rice and quinoa but now I'm mindful of carbs. I eat low carb bread, have low carb almond milk and no carb konjac rice/noodles. I had to learn to read the back of labels. I don't know whats going on with your body or metabolism but that is what I was told to do in my case. It seemed to work. Most bread is about 30g carb but I eat 5g carb, you can get it around to 1g carb but those options have gluten in them and I am gluten intolerant. Same with milk, I drink almond milk as its lower in carbs than rice milk. Some almond milk has rice snuck in which raises the amount of carbs. Dont know about dairy, you may drink cows milk. But maybe try and get carbs down @TAB. I couldn't afford to go to a weight loss clinic but its basically about carb management I've learned even if you don't have diabetes like I do.
