What Do You Have to Lose? An 8-Step Weight-Loss Plan

Write Your Way to Success

Step 4: Write Your Way to Success

We know, we know, you've heard it before. But when it comes to changing your lifestyle, a food journal is as fundamental as those black pants in your wardrobe. "I always recommend a diary," says Gidus, who believes it's the key to understanding what you're eating and why.

• Begin by keeping a journal for at least one week. Print out our online food diary here:

When you fill it out each night, make the experience as relaxing and enjoyable as possible: Light a scented candle, sip a cup of green tea, play some soft music.

Each entry should include:

• the time you ate
• what you had and how much
• where you ate
• who you were with
• how you were feeling at the time (stressed, lonely, bored, celebratory, etc.)
• how you felt afterward, physically and emotionally (stuffed, guilty, satisfied, etc.)

At the end of the week, read your journal. You may find surprising patterns, such as that you eat more when you're with certain friends or that you reach for crunchy foods when you're stressed at work.