Food Diary

Research has shown that keeping a log of everything you down can help you eat better and
lose weight. Use this format to keep track of every meal, snack, and beverage (if it has calories).
Tip: Aim to eat before you're ravenous (you should be at a hunger level of about 3) and stop before you're stuffed. Eat slowly since it takes 20 minutes for your brain to register that you're full.

http://www.shape.com/eatright/7998