Lose Weight with a Food Diary

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Step 4: Stay on Track

Sara Broek

If at any time you feel you're slipping, think of this example from Amy Jamieson-Petonic, MEd., R.D.: "If you run a red light and get a ticket you wouldn't say, 'This is terrible, but oh well. I don't want to stop for red lights.'"

Simply put, don't compound one mistake with another.

A food journal is meant to serve as positive reinforcement throughout your life, but don't think you have to commit to years of diary scribbles. "I usually have my patients record for a full month," Julie Zumpano, R.D., says. "It can become tedious, but the learning is irreplaceable." After the first month, make a note on your calendar to do it three or four days every other week to keep you on track.