Many people enjoy writing in diaries. A written record of your thoughts and experiences allows you to express feelings, look back on good days and bad, and learn from your ups and downs. But a diary can also help you lose weight.

People tend to forget those quick couple of cookies nibbled before lunch or the few bites of food you sampled while preparing supper. It all adds up, though. By keeping a diary of every bite you eat, you'll be more aware of exactly how much you actually consume on a daily basis. (This alerts you to automatic eating you may not be aware of.)

Try it for a week. Write down the following information in a diary.

• When you eat.
  
• What you eat and how much.
  
• Where you are at the time.
  
• If you eat alone or with others.
  
• Your mood at the time.
  
• Alternative foods you could have chosen.
  
• After a week, review your diary and ask yourself, “Is there a negative eating pattern here? Can I change it?”