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Keep a Food Diary

Tasting while cooking, sampling your husband’s entrée at dinner, finishing off your kid’s cookie -- while it may not seem like a lot in the moment, over time, each little bite really adds up. One simple solution to calorie amnesia? Keep a food diary. One 2008 study, published in the "American Journal of Preventive Medicine" found that overweight participants who wrote down everything they ate, six days a week, lost twice as much weight as those that didn’t.

Your daily game plan: Write down, or take a photo, of everything you put in your mouth over the next 30 days. Just the thought of having to take the time to write or photograph that little morsel of food may be enough to discourage you from eating it, and could save you around 250 excess calories a day (or over two pounds). Need an easy tool to manage your food diary without a lot of extra hassle? Try ”The Eatery” iphone app - it’s a free visual food log that will help you stay accountable on the go.

(Credit: R. Lew/Foodpix/Getty Images)
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