How to track what you eat for weight-loss success.

"thanks :) I might try this, but how does this help? I just need to lose like 4 or 6 pounds... "

Do I Have to Write Everything Down?

There’s no denying that keeping a food diary takes time, especially in the beginning as you learn the ropes. But there’s also no denying that it really works. Simply put, studies show that people who use food diaries tend to lose more weight and keep it off longer than those who don’t. Food diaries are so important, we consider them essential. You’ll see why in just a day or two.

If you’re feeling overwhelmed at the idea of a food diary, you’re probably someone who will benefit the most from this kind of approach. It might be the first time that you’ve stepped back and really paid attention to your daily eating behavior, and you might be amazed at what it shows you about yourself.

Keep in mind that like all habits, recording in your food diary will get easier over time, as it becomes instinctive. You’ll notice you eat many of the same foods from day to day, so you won’t have to look up their calories every time. (Your previous days’ diary entries will serve as a handy reference for calorie counts too.) You’ll quickly memorize the calorie counts in your staples—about 70 in half an English muffin, 140 if you eat the whole thing, 35 more if you spread on a pat of butter.

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