The Basics
Keeping a food diary is an excellent first step in assessing how you eat now and why you eat the way you do. It will help you target your current problems and look into the root of them. In the end, it will also help you to design the eating plan that is best for you. Here are some things you can track with a food diary:

• Fat grams, carbs, protein, fiber, etc.
• Identify your danger zones
• Pinpoint lapses
• Assess your reasons for eating (aside from true hunger)
• Gauge your appetite and/or cravings
• Track your portion sizes
• Record your feelings after eating

Recognize How Putting Off is Paying Off

The first step is the hardest ... Admit why you're doing it.