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To effectively track your eating habits, maintain a food diary, which is your most crucial tool. This can be as basic as noting when and what you eat, but a more detailed diary should include serving sizes and calorie counts. Dr. Karen Grothe from the Mayo Clinic emphasizes that many people underestimate their calorie intake by about fifty percent unless they measure and document it. A food diary can help you identify patterns contributing to weight gain, such as consuming fewer calories throughout the day but overeating in the evening. You can start with simple pen and paper or use an app. Aim to log your meals as close to eating times as possible, with a minimum of three days a week if you're aiming to lose weight.
