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if youre going to eat it you should enter it in a food diary this is your biggest tool so it can be as simple as just writing down when you eat and what you eat but really a more complete food diary would also include the serving size the amount of calories Mayo Clinic psychologist dr. Karen Grothe says youll probably be surprised by your calorie tally we tend to underestimate what we eat by about fifty percent if were not actually measuring and writing it down a food diary can find that extra fifty percent and reveal patterns that create extra pounds maybe Im not getting a lot of calories earlier in the day and theyre really loaded to the end of the day maybe Im getting a lot of calories in the evening or after dinner time you could start a simple food log with just pen and paper or go higher tech with a new app either way doctor growth he says try to make your diary entries as close to your meals as possible minimum of three days a week if youre trying to lose weight and ever
