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To effectively track your food intake, maintaining a food diary is essential. This can be as simple as noting when and what you eat, but a thorough diary should also include serving sizes and calorie counts. According to Dr. Karen Grothe from the Mayo Clinic, individuals often underestimate their calorie consumption by about fifty percent without precise tracking. A food diary can help identify patterns contributing to weight gain, such as consuming fewer calories earlier in the day and more heavily in the evening. You can use either a pen and paper or an app to log your meals. Dr. Grothe recommends entering entries close to meal times and advises a minimum of three days a week for those seeking weight loss.
