4. Log how much of each food you consumed. Of course, it is best to weigh/measure the amount of food you eat. Doing so helps you get familiar with portion control. If you don't have a food scale, estimate the amount.

5. Balance your food journal like you keep your checkbook, with a running total of what remains in terms of calories, carbs, or whatever unit is being counted. If your daily calorie limit is 1,800, record "1,800" at the top and subtract from it the calories for food items eaten, just like money spent in your checkbook.

6. Record your weight at the end of each week so you will know which weeks you lost, gained or maintained.

Making your food journal reflect what is relevant to your diet contributes to your dieting success. Here are some suggestions:

1. Make your own daily sheets for journaling and logging intake.

2. Leave a line or 2 on the page to record feelings. Learning more about how you feel when you have a meal or snack is helpful for many. It's important to jot down if you are bored since many see boredom as a trigger to overeat.

3. Jot down when you exercise, what you did and for how long. For example, swimming 30 minutes.