Why It’s Good To Keep A Journal 

A journal will help keep track of what you eat which will put you on track to lose weight.

• Count calories. Log everything you eat. Don’t ignore a bite here and there—those calories add up.
• Measure portions. Weighing your food is often the only way to know if you’re eating healthy portions. With so many supersized meals available, you might not be aware of what recommended portion sizes look like. Once you get in the habit of using measuring cups and spoons and a small food scale, you’ll begin to see the difference between 3 ounces and 8 ounces. But sticking with measuring tools keeps you honest.
• Be watchful about nutritious food. Nutrition counts when you’re cutting back on calories. Choose the most nutrient-rich foods so that you still get your daily requirements. Read the Eat Healthier section on the Self chec website for ideas, but as a general rule, choose foods in their natural state, whole fruits and vegetables and whole grains.
• Avoid or at least limit processed foods, which have added sugar and salt.