For one week, write down everything you eat. Get a notebook or a pocket calendar, and write down everything you put in your mouth, every day. Keeping track of what you eat in a food journal is one of the few behavioral measures that actually can help you lose weight. Eating slowly, putting your fork down between bites, chewing and swallowing completely before you take another bite – none of that behavioral stuff works. But food journaling does. The act of writing down everything you eat, every meal, can help you lose a pound or two a week, by keeping you focused on your diet