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To support weight loss, maintain a food diary, noting what and when you eat, as well as serving sizes and calorie counts. Psychologist Dr. Karen Grothe emphasizes that we often underestimate our calorie intake by about 50% without measurement. A food diary can highlight this discrepancy and reveal eating patterns that contribute to weight gain, such as consuming more calories later in the day. You can use a simple pen and paper or a mobile app for tracking. Dr. Grothe recommends recording your meals at least three days a week for effective weight management.
