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To effectively track your food intake, maintain a food diary, which is a crucial tool for weight management. This can range from simply noting when and what you eat to including details like serving sizes and calorie counts. According to Mayo Clinic psychologist Dr. Karen Grothe, people often underestimate their calorie consumption by about 50% without accurate tracking. A food diary can identify patterns that contribute to weight gain, such as consuming fewer calories earlier in the day and more later on. You can start with pen and paper or use an app, but aim to log your meals as close to eating as possible, recommending a minimum of three days a week for those looking to lose weight.
