Dieters who log their intake are the most likely to lose, found experts at Kaiser Permanente Center for Health Research in Portland, Oregon. The reason: Food diaries reveal your diet saboteurs in black-and-white. Pick up a pen to learn what's standing between you and success.
Take stock. Jot down every bite for four days, including a weekend day, without changing your diet. At the end of each day, look up each food you wrote down and tally up the calories. "Seeing the total is an eye-opener," says Rebecca Reeves, R.D., professor of medicine at the Baylor College of Medicine in Houston.
Analyze your records. Draw an x when more than four hours went by without eating, circle high-calorie meals, highlight fruit and veggies and underline anything that triggered guilt after you ate it.
Rehab your eating. For day 5 and beyond, change your diet based on your notes. Replace x's with 150-calorie snacks to downsize circled meals. No highlights on day 2? Hit the produce aisle! Didn't need those underlined cookies before bed? No late-night snack tonight!
Make it last. Find a food-logging method to fit your life: Desk jockeys can enter eats online at SelfDietClub.com on-the-go dieters can use a notebook or BlackBerry. Once you've met your goal, revisit your journal occasionally to spot sneaky calorie creep and keep off the weight you lost
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