Lose Weight with a Food Diary

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Another Way to Use Your Food Journal: Stop On-the-Spot Eating

Sara Broek

Spontaneous eating can cause your food journal to grow, along with your waistline. Avoid consuming more than you need by writing out a daily menu plan in your journal instead of recording it after you've swallowed (when it's too late to take it back).

"By writing ahead of time, it's clear what you should eat and what you should avoid," says Judith Beck, Ph.D. Beck recommends planning three small meals a day along with three healthy snacks.

Remember that every person loses weight differently. Talk with your doctor about the types of foods and the amounts of fat, sodium, cholesterol, and fiber you should consume.