Keeping a food diary has many benefits, from encouraging weight loss to improving nutrition to pinpointing food intolerances. A food diary can also help you recognize emotional issues dooming your weight-loss efforts.

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After you register into Lighten Up East Texas, please take note of the below tips for keeping a food journal:

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• Keep a food journal for 3 days in a row, and begin on the week that you enter Lighten Up East Texas

• The 3 days should include two weekdays and one weekend day.

• Select days that will closely resemble your usual eating habits.

• Each time you eat/drink ANYTHING (meals, snacks, etc.), write down what and how much you ate & drank

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To measure how much was eaten, use a set of measuring cups and spoons to help estimate amounts. Whether your food choices & beverages are homemade or purchased, please include brand names whenever possible.

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Feel free to use either of the blank food journal templates below, or you can use any smartphone app or website that you prefer, but you are encouraged to keep a 3-day food journal at least once per month.