You are what you eat. If that is a truism, then watch out. This fact holds true for most adult Americans.
With the economy on a downhill slide, most people are going for "cheap eats." The only trouble with these so call "cheap eats" is that they are usually not the best food to consume, calorie and health-wise.
It is essential that we keep track of the things that go in our mouth. Yes, even that half cookie counts for some calories.
What is the easiest way to keep a journal? The most efficient way to journal is to plan your meals in advance. When you eat "on the go" and unplanned, the calories are usually going to add up. Plan a menu for yourself - calculate the calories before you eat them.
I taught Weight Watchers classes for thirteen years. During this time, I have heard thousands of excuses, why journalling is not possible. If you want to lose weight, keep the journal. Account for the things that go in your mouth, even if it is just a taste. It makes you a more honest dieter if a journal is kept. Cheat if you like, but remember the only one that is being cheated is yourself.
I advised my class that even if they don't put the calories or points down in the journal, they are dealing with their food choices in a forthright manner by acknowledging that they did indeed eat it.
A food journal does not have to be complex, or on a specific piece of paper, graph, etc. All you need is a simple piece of paper. Jot down your breakfast, lunch, dinner, and snacks. Allocate how many calories or points you will use for that day. Plan your meals accordingly. It is always much simpler to substitute another food item, if you have preplanned the number of calories to be used for that meal. It also helps to preplan your menu, because it makes for a simpler grocery store trip. You can plan your groceries by simply filling out a week of menus.
Sometimes there is a surprise, such as going out to eat, etc. Knowing the alloted calories or points ahead of time allows you to decide how many points/calories you are willing to spend when you go out. If you can select the restaurant and know the menu, that is an added help to your writing it in your journal.
Losing weight is a hard game to complete; but with every game, there are rules. The rules for losing weight are to keep that journal. Be honest with yourself and you will see the results very soon. A food journal can be saved and when you are having a difficult time, you can reflect back on a week that you lost weight. It will be a good reference to keep you on the winning track.