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Mode diets go in and out, but doctors and dietitians agree that
keeping a watchful food diary is the single best way to lose weight
and keep it off.

"A food diary makes eating a conscious act," says Joanne Larsen,
founder of Dietitian.com.

Tracking what, how much and when you eat can offer real insight into
where extra weight is coming from. The food diary helps you recognize
how even small adjustments in what you eat can encourage weight loss.

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Here are some simple steps to keeping a food diary:

Step 1: Choose Your Medium
A pen and a small notepad work fine, but devotees of personal digital
assistants (PDAs) might find that technology helps them best. The most
important factor in keeping your food journal is finding a method that
works well for you. A host of food and exercise journals are also
available online — some free, others for a small fee. These online
services often offer nutritional facts, including calories, fat grams,
sugar grams, exercise components, even recipes and message boards for
diet support. In a pinch, recording a meal on a napkin and entering
the information when you get home works too.

Step 2: Write It Down Right Away
That afternoon apple or that nibble of your child's Cheez-Its needs to
be recorded immediately for your food journal to be effective."Food
records are more accurate if food is recorded immediately after eating
rather than recalled from memory at the end of the day," Larsen says.
"Recording what you eat, as you eat, can help change what you eat at
the next meal." Forgotten calories — even a measly 20 or 30 — can lead
to weight gain or plateaus in a weight-loss program.

Step 3: Learn What to Write Down
The basic information to include in any food diary – whether you're
keeping it to record sugar consumption, allergy possibilities or to
track weight loss – is what food was eaten and the amount of it. For
weight loss, you'll also want to record calories and/or fat grams and
keep a running total for the day. The time of day you ate can also be
useful information. When you eat can be just as important as how much
you eat. If most of your calories are consumed in the hours after work
and before bed, that could explain why the pounds continue to linger
although you feel like you've hardly eaten all day — you might adjust
to eat smaller meals throughout the day to curb the overload at
dinner. You may also want to record how you were feeling or what you
were doing when you ate to determine if there might be some pattern to
your moods or activities that leads you to eat higher calorie meals.

Step 4: Measure your Portions
When beginning your food journal, you may want to invest in a food
scale to make certain your portion size is in line with the calorie
count. A typical 4-oz. serving of chicken may be smaller (or larger)
than you think.

Remember to include the food you've eaten while dining out. It may be
difficult to track amounts and other nutritional information, but it's
important to record what you ate to get an accurate snapshot of the
day's intake. As you grow more comfortable with measuring portions at
home, you will be able to accurately estimate portion size when dining
out. Ask your favorite restaurants if they have a nutritional listing
– often they will provide one at the restaurant or will direct you to
where you can find the information online.

Food diaries are designed to uncover patterns and habits in eating
that adversely affect your weight. Be honest with yourself and be
thorough in your recording. You may find that — with just a few
adjustments to your diet — you could lose those last stubborn pounds
or even drop a whole dress size.

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