Keeping an accurate record of what you eat may be your secret weapon to losing weight. In fact, keeping a food diary can double a person’s weight loss, according to a 2008 study by the Kaiser Permanente’s Center for Health Research.

“The more food records people kept, the more weight they lost,” states Jack Hollis Ph.D., the lead researcher of the study. “Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories.”

We all know it boils down to energy in (calories consumed) and energy out (calories burned).

To lose one pound a week, you need to eat 500 less calories each day for 7 days. A food journal is a reality check; it will give you an honest look at how many calories you are eating. And taking time to write down everything you eat helps you make better food choices.

Keeping track of all the foods and drinks you consume in a day will be an eye opener. It will allow you to analyze your food patterns, and help you make better and more satisfying choices. Tracking your food intake is a powerful tool when it comes to weight control.

Record everything when you eat in a notebook or in the Walkingspree Food Tracker. Be honest. Just like any diary or journal, it’s between you and your diary. Don’t cheat on yourself. Once you get an idea of your calorie intake, you’ll find quickly that you’ll have many items memorized.

Select your target caloric intake, track everything you eat for a week, and keep walking. Let us know how it goes on Facebook or Twitter and we’ll include your suggestions in next week’s Eat Smart.