One weight loss tip that I come across constantly is to keep a food journal. So around about the end of December I thought "What the heck" and decided to give it a try. I grabbed a notebook and started.
I didn't go with the super detailed version where you write your portion size and calorie intake. But I do write down every single thing that goes in my mouth. Every entry starts the same, the date and next to that I write 'water'. Every glass of water I drink gets a little tick mark beside the water heading. (more on this another time but I used to drink virtually no water). And then next to the water I note any exercise I did that day.
Under the date/water/exercise heading I write down everything I eat & drink. Everything. Even something little like if I grab a couple french fries at work that goes on the list.
I was going to take a pic of a page from the notebook but then I realized 2 things...
1- you wouldn't be able to read my scribbly writing and 2- I have my own "shorthand" that makes sense to me but probably not a lot of other people! lol
So instead I flipped to a random day and 'translated' it for you. Here is an example:
Jan. 5/10 water lllll lllll T
2 eggs, 2 strips bacon, slice whole wheat toast, 2coffee/ half pear/ chicken wrap, small Greek salad/ bbq ribs, sweet potato fries, Pepsi/2 chocolates
So there is all the food I had that day, plus I noted that I drank 10 glasses of water and I worked out on the treadmill. Some days I have better food choices, some days they're better.
A few things that I find beneficial from keeping a food diary... I have noticed that the amount of caffeine (or no caffeine) does not seem to play a role in those migraines I was getting. I also know that its much easier to keep in mind when I've had my 'treat' and to keep from letting myself have too many 'treats' in a day. Its also nice to see that I'm managing to get a decent amount of water on a regular basis.
You know what else? Seeing what I've eaten and my exercise right there makes it easier to tell myself "You don't really need one more piece of chocolate!"