Lose Weight with a Food Diary

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Step 3: Make Small Changes to Your Heart-Healthy Meal Plan

Sara Broek

Writing in a food journal helps you notice diet pitfalls. Now armed with the facts, you can decide what changes to make. "Create a sort of backup plan," Julie Zumpano, R.D., says. "Try focusing your attention on things other than food: 'I'm going to drink 20 ounces of water instead of eating. If the water doesn't work, then I'm going to go for a 10-minute walk.'"

Implementing small changes like a backup plan can lead to big results. There are other weight loss strategies to try: Eat breakfast every day, choose raw vegetables and fruits, control portion sizes, and walk at least three times a week. Write down your weight (it's just for you--you don't have to share) so you can see how these changes affect the number on the scale.

4 Simple Weight Loss Tips from expert Judith Beck, Ph.D., to use along with keeping a food diary.

Tip 1: Enjoy a small amount of your favorite food often to keep yourself from feeling deprived.

Tip 2: Defend against sabotaging thoughts, such as it's free or everyone else is eating, by sticking to your diet. Instead of caving, tell yourself I will lose weight and feel better about myself without it.

Tip 3: Polish your nails, do a puzzle, surf the Web, or read a book if you have a strong desire to eat and it's not time to eat.

Tip 4: Write a list of your reasons for losing weight. Pull it out every morning and whenever you get a craving.