“Scripta manent verba volant.” What is written remains. What is spoken vanishes into thin air.
Keep a food log. If it’s not water, it’s food. Write it down. Every scrap of lettuce, the french fry you ate from your daughter’s plate, the grape that fell on the counter, when you were straighening up, every sip of wine from your friend’s glass.
It’s all very sobering.
Don’t want to keep a log? You’re resisting change. You’re in your addiction.