Tools and Tips to Take It Off

Writing down everything you eat and drink may seem labor intensive but studies show that it makes big difference in helping people stick to their weight loss goals. When keeping a food journal, try to track what eat and how much you consumed. If you are an emotional eater or trying to change your eating habits, consider jotting down how you felt when you ate, where you ate, and what time. If you plan your meals and calorie count for the day ahead, jot down your planned food and then add any unplanned food after you eat. Click here for an example from The Beck Diet Solution: Weight Loss Workbook .