Keep your own personal food diary. People who keep food diaries, according to a study published in the Journal of the Academy of Nutrition and Dietetics, lose an average of 6 pounds (2.75 kg) more than people who don't keep a record of everything that they eat. So force yourself to write down the good, the bad and the ugly. Keep these tips in mind:
- Be exhaustive. Write it all down, including beverages. Don't pretend you didn't have that extra glass of wine after dinner. If it goes into your stomach, it goes into the journal.
- Be accurate. Record your portion sizes in your food diary. Also, read the ingredients list so that you can be accurate about serving sizes.
- Be complete. Add detailed information about how your food was prepared (fried, boiled, grilled, etc.), and write down any added toppings or condiments that you ate.
- Be consistent. Carry your food journal everywhere that you go. As an alternative, you can use a diet-tracking app on your smartphone or tablet.
