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To effectively manage your eating habits, maintain a food diary, which is a crucial tool. This can involve simply noting when and what you eat, but a more thorough diary should also record serving sizes and calories. According to Mayo Clinic psychologist Dr. Karen Grothe, many people underestimate their calorie intake by about fifty percent without precise measurements. A food diary can expose these extra calories and highlight eating patterns, such as consuming fewer calories earlier in the day and more in the evening. You can start with pen and paper or use an app, aiming for entries as close to mealtime as possible, with a minimum of three entries per week if you're looking to lose weight.
