How to Keep a Diet Diary

Keeping a diet diary is not difficult for a day or two. Keeping a diet diary for an extended period of time requires more dedication but can result in longer-lasting weight loss or weight maintenance than dieting alone.

Things You'll Need

• Diary or journal

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Instructions

• 1

  Choose a diary or journal that you can commit to. You might want a small notebook to keep in your pocket or purse that is easy to carry or you may prefer a larger pad to keep at your desk or in your kitchen. You can even use a cellphone, PDA or computer as your diet diary.

• 2

  Begin your diary by writing down each and every thing you eat and drink throughout the course of one day. You should include the time of day; how you felt before, during and after eating; the exact food; the exact portion and the nutrition information.

• 3

  Review the day's record and jot down additional notes on how satisfied and dissatisfied you felt about the day and note improvements you can make for upcoming days.

• 4

  Repeat these steps every day and review each day and week in relation to your weight, appearance and overall attitude. By recording each thing you eat and drink, you can trace patterns and problems in your diet and can resolve issues such as overeating, skipping meals, emotional eating and mindless snacking.

• 5

  Be cautious not to get too comfortable in your diet diary that you forget to jot down everything you put in your mouth. Even when you "cheat" or slip on a diet, record what you eat and why. It can not only make you think twice before eating but can also help you understand why you're eating it in the first place.