Have you ever tried to keep track of your food intake and activity level as a way to help yourself improve your eating habits and lose weight? Writing down everything you eat and drink, as well as when and how long you are exercising, probably sounds tedious and challenging. But for the small investment of time you must make to keep a food and exercise diary, the benefits are definitely worth it. Experts suggest that using a food diary, journal, or logbook is one of the best tools you can use to help yourself succeed at losing weight.

There are different ways to use a food diary or log. Many people carry a pocket-sized notebook or journal with them wherever they go. Each entry should include the time and place of the meal, what was eaten and drunk, including the amount or serving size of each item.

Alternatives to the pen-and-paper diary are electronic logs such as a spreadsheet or file that you create on your computer or a Web-based program with built-in prompts. Internet logs are gaining appeal because they often provide extra benefits. For a nominal fee, for example, you can get nutrient analyses of the foods you eat, activity tracking, and access to chat rooms or discussion forums. One Internet site that offers these services in both basic (free) and premium (nominal cost) versions is Nutrihand. This Web site has tools for both the practitioner and the public with tips on meal planning and tracking of meals, fitness, and medical information.

However you keep your records, the key to keeping a complete, accurate food diary is to make your entries as soon as you have eaten. If your diary is on your home computer, carry a 3-by-5 card each day, fill it out at every meal or snack, and copy it into the diary faithfully every night. If you use a paper diary and forget to bring it with you to a meal, leave yourself a phone or text message listing all the details that belong in the diary.

No matter which type of diary or log you choose, here's how they can work to support your weight-loss efforts:

• They help you visualize what you eat every day. You may forget that you ate a snack or a beverage that you don't write down, and thus forget to factor it into your daily intake.
  
  
• They help you make better choices. Some experts suggest writing down what you plan to eat in advance. This minimizes opportunities for temptation.
  
  
• They can also be used to track exercise and emotions associated with eating. (Do you eat more at buffets, for example, or when you sit down to pay your bills?)