Losing or maintaining your weight is directly affected by how many calories you intake per day. The single most effective way of producing a positive outcome is keeping a food diary.

There are many ways to keep a food diary, and recording what you ate may not be the only thing you want to track. The most important thing to remember
is to keep track of any aspect of eating that is giving you trouble. This could be the times of day you ate, how you feel before or after you eat, where you eat or how much you ate.

Here are some ideas that you can try:
Write down only the foods your over ate

Track all the foods you avoided
(Then you can add up all the pounds 
you saved yourself)

Write down the foods you are about to eat BEFORE you eat. You may find that this very helpful.

Remember - 
If you have time to eat it; 
you have time to write it down!