Studies show that systematically observing and recording eating behaviors is the “cornerstone” for successful weight control. The results of a study published by Obesity Research (Boutelle and Kirschenbaum 1998) suggest that those who keep track of all foods eaten on at least 75% of the days (or 6 out of 7 days per week) are more likely to succeed in achieving weight loss goals than those who don’t. Perhaps this is why virtually every commercial weight loss program on the market involves keeping some kind of food diary. But what if you don’t want to pay big bucks for a weight loss program? Then just pick up a pen and keep a food diary.

To get started, first decide on your weight loss goals. Create some alone time to write down two or three goals that, if achieved, will do the most to help you shed those extra pounds. Set weight loss goals that are achievable and that you truly believe in your self to accomplish. It is best to be specific. For example, instead of setting a goal to lose weight, set a goal to lose five pounds in five weeks (or by a specific date). Whatever your goals, it is important to write them down. The physical act of writing (as opposed to keyboarding) slows you down and helps you engage both body and mind in the process of committing to your goals.

Next, use your pen to write down everything that you eat for 5 – 7 days. Use this initial period to pay special attention to your eating habits. Every time you write something down, think about whether your food choices are moving you closer to or away from achieving your goals.

So what should you be watching for when you write in your food diary? Two things: serving sizes and food groups.

When it comes serving sizes it is important to be aware of how much food you are truly consuming. The portion of a particular food (e.g., pasta) scooped onto your plate may actually be the equivalent of 2 – 3 servings. Controlling your portion sizes is one of the quickest and easiest ways to reduce calories in our diet. It is a good idea to track your food intake based on the number of serving sizes per food group to help you know how much food you are really eating.

In terms of food groups, it is important to keep an eye on the number of food servings you eat across all food groups. This will help you determine whether you are getting plenty of vegetables, fruits and whole grains which are the mainstays of a healthy diet.