MILWAUKEE — Do you remember what you had for breakfast this morning? Did you make eggs, pour yourself a bowl of cereal, or brew a cup of coffee? What about what you had for lunch yesterday?

Some of us may be on autopilot regarding what we eat, but when trying to lose weight, it becomes important to keep track of our food intake. TOPS Club, Inc. (Take Off Pounds Sensibly), the nonprofit weight-loss support organization, with a “Real People. Real Weight Loss.” philosophy, strongly suggests keeping a food diary or journal, and practicing recording everything you eat and drink for and between meals. Many TOPS members state that keeping a food journal was one of the most powerful tactics in their weight loss journey, and studies suggest those who keep food diaries lose twice as much weight as those who do not.

Paying attention to what we eat and drink shouldn’t be seen as a pain or punishment — think of it as research about the truth of your relationship with food.

Benefits of a Food Journal

Recording your food and drink intake when trying to lose weight has a host of benefits:

— It Increases Awareness: Many of us underestimate how much we eat. When we consciously keep track of our food, we may realize that we eat unbalanced portion sizes, consume hidden calories in our snacks, and/or have certain patterns during which we choose unhealthy options–like late at night, during high-stress moments, and when gathering with others.

— It Requires Accountability: When you know you’ll have a physical record of what you eat and drink, you’ll tend to make more mindful choices. That means thinking twice about reaching for that bag of chips while watching TV or ordering fries instead of a side salad at a restaurant.

— It Helps with the Journey’s Ups and Downs: A food journal gives you data to adjust your habits if needed. It may show that you consume too much sugar or don’t eat enough protein. On the other hand, it will also show you small wins–the times when you swiped out something not so good for a healthier option or ate more veggies, for example. That can feel rewarding and worth celebrating, leading to long-term momentum.

How to Start a Food Journal

If you want to commit to keeping a food diary or journal, starting simple is the best way to stick to it.

— Pick a format: Choose the traditional notebook and pen, an app like MyNetDiary or MyFitnessPal for calorie counting and reminders, or a flexible spreadsheet. Use what feels natural.

— Decide what you want to track: At a minimum, focus on what you ate (including snacks, drinks, and condiments) and when you ate. Other measurements can include estimated portion sizes, why you ate (hungry, bored, stressed, etc.), and your hunger level.

— Don’t worry about perfection: Any entry, even a simple one, is better than nothing. To remember details, write or log food or drink intake right after eating or drinking.

— Review your week: Look for patterns of when you ate, and any triggers. Celebrate your wins. Choose one small change to try the next week, like adding one more vegetable at lunch or swapping soda for water.

— Share with others: If you’re comfortable, share a summary of your week with a friend for an added layer of accountability. Better yet, find a TOPS group in your area and participate in food journaling together.

TOPS Club, Inc. is the original weight-loss support and wellness education organization. Founded in 1948, TOPS is the only nonprofit, noncommercial weight-loss organization of its kind. TOPS promotes successful weight management with a “Real People. Real Weight Loss.®” philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise, and wellness information.

Today, there are about 65,000 members, including men, women, and international members who join chapter meetings in person or online, with thousands of chapters in all 50 states and across Canada. TOPS’ online program is for people who might prefer that model or who live too far to attend in-person chapter meetings. Online resources include news and information from the health and inspirational community, meal planning ideas, workouts, chapter resources, and more.

Visitors are welcome to attend their first TOPS meeting free of charge. Membership is affordable, starting at $70 USD per year, plus nominal chapter fees. The longer you’re a TOPS member, the more you save through reduced renewal rates. Go to www.tops.org or call 800-932-8677 to learn more about TOPS and to find a local chapter.