Writing What You Eat
Keeping a food journal is a great tool for weight loss. Writing down everything you have eaten in the course of a day helps you become more aware of unhealthy eating habits you may not have known you have.
Reading through your food journal is great, but writing down everything you plan to eat before a meal is even better. Planning out and recording what you are about to eat forces you to slow down and think carefully about food, portions, calories, etc. You will slow down and eat more carefully. You will be more aware of your meal.
You can also make notes about what you are about to eat. This can help you recognize emotional eating as well as patterns of when you eat and how quickly you eat.