Keeping track of your food intake can be very helpful if you’re trying to lose weight.  In fact, according to Jack Hollis, Ph.D., author of the 2008 study from Kaiser Permanente's Center for Health Research, "Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories."

There is no “right” way to your record what you eat and drink each day, so choose a method that works best for you:

1. Use a calendar with plenty of space to write.
2. Record everything in a journal or notebook.
3. Find a printable food diary online, such as www.samplewords.com/food-diary/
4. Enter what you eat and drink daily online at www.fitday.com or www.calorieking.com.
5. Use a phone app like “Lose It” or try it on the web at www.loseit.com.

I’ve been experimenting with the “Lose It” app and have had fun with it. Some of the features include:

• Calculates daily calorie goal based on your height, weight and weight loss goals.
• Allows you to set goals around sleep, exercise, measurements and macronutrients, since these can all help you reach your weight loss and overall health goals.
• Scans bar codes on food labels and automatically adds these foods to your daily log. (Note: You may want to double-check the numbers that are added to your log to make sure they look correct. I had one instance where it did not calculate the serving size correctly.)
• Share your healthy recipes and menus with your friends.

Tracking what you eat and drink takes time, but it can provide you with valuable insight for making healthy food choices. Even if you don’t do it every day, doing it several times a week will give you helpful information about what and how much you are eating. The best news is that you’ll likely lose more weight than you would otherwise!