Keeping a food journal forces you to look at the foods you're eating on a daily basis. "You'll be much more honest with yourself about what and how much you're actually eating," says Werber. And science backs it up: A recent survey from the weight-loss app Lose It! found that users who logged their daily eats lost more weight than those who didn't. Think about it: You'll actually want to eat healthier because writing, "12 cookies" and "18 chocolate squares" in the same journal entry is just not ideal, while writing "oven-roasted salmon with broccoli and wild rice, plus two squares of dark chocolate for dessert" sounds way more satisfying—and something to be proud of.
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