Write. It. Down. 

Keeping a food and exercise journal has been scientifically proven to aid in weight loss. When you have to measure and see the numbers of exactly what you are putting in your body, you learn that you should be putting less. Less meat, less dairy, less sugar, less salt, and more fiber, more whole grains, and more veggies.

For someone to track every single little bite, they must be dedicated. You can’t skip the banana because you think it’s healthy – it still contributes to daily calories.

Let’s take a step back one second. You might be overwhelmed at this point and thinking you can’t do this. It’s O.K. A life change takes time, which is why I’m giving you behavior changes by the week, not the day. You must get used to doing things. Your mind and body need to adapt slowly. Shocking your body (like doing a fast or cleanse) will make you feel like crap and make you think it is impossible to lose weight and get happy from torturing yourself.

Keeping a journal is not torture. It’s an opportunity for you to learn about yourself, your behaviors, your energy levels, and how food affects all of that. We are all individuals and work best in our own ways, but that way can be healthy and you don’t have to be fat anymore.

I use http://www.livestrong.com/myplate/ to track my calories and macronutrients. There is also a diary section of it where you can write down how you feel: http://www.livestrong.com/thedailyplate/diary/who/. This is a FREE service, which is why I use it personally. You can export your diary, print it out, email it, share it, so your responsibility for your life is 100%…like it should be now.

Most of us are overweight because of emotional eating. We eat when were bored, tired, excited, celebrating, happy, sad, and just wandering. We eat because we have an appetite from smells, looks, and commercials. But when do you eat when you’re hungry. Just plain hungry. You know you’re hungry when you tummy is grumbling, you’re feeling tired and weak, and you’ll eat just about anything to fill you up. This is hunger, and the only time when you should be eating.

It’s so important to keep a journal because then when you’re feeling that craving, but your body is not hungry, you can write. You can type. You can talk to your phone so it can keep the message for you. With the high technology we have now, it is simple to keep a journal. When I’m out, I access the MyPlate feature from the net on my phone. Before I take a bite of that salad, I make sure I write it down. If I didn’t make it myself, I ask about the details. I check the calorie menu. And I make sure I’m eating right.

How do you know what to eat and when? I’ll help you with my meal plan. It’s a great start to teach you how to eat simple recipes, and after a week you’ll get the hang of it and will be able to do it for the rest of your life. Soon you won’t have to use measuring cups and spoons because you will know how much a tablespoon and cup is. You’ll know one pear is one serving of fruit, and a dash of vanilla is a teaspoon.

If you believe in yourself, overcome those emotional boundaries, and start measuring today, you can lose weight. You can do this. Now go sign up for a free account on LiveStrong, and start recording now. Don’t wait for tomorrow, don’t wait for Monday, Start Now!