If you’re looking to drop a few pounds keeping a food diary and graphing your weight loss are two effective techniques that could help.

“Researchers have studied the use of food diaries and their role in weight loss. In a study reported in the American Journal of Preventive Medicine, researchers noted that overweight people who kept food diaries lost twice as much weight compared with those who did not keep food diaries,” a recent North Dakota Cooperative Extension article says.

In the article Keeping a food diary can be an eye-opening experience, Food and Nutrition Specialist Julie Garden-Robinson says people often eat much more than they realize. She recommends keeping a diary detailing the type of food and amount you eat, the time of day and your mood.

“Were you really hungry or maybe a little bored when you grabbed a snack on the way to the TV? You also can note if you were alone or with a companion,” she writes.

Graphing your weight loss is also an effective tool.

“You can't drive a car if you can't see where you're going.  You can't control your weight if you can't see where it's going! An important weight control technique is to keep a visual record of your weight,” the Medical University of South Carolina’s website says.

The MUSC website offers downloadable weight graph sheets and instructions on how to graph weight loss when you’re trying to drop pounds.  

The Centers for Disease Control also offers a simple template for a food diary.

To learn more check out the United States Department of Agriculture’s MyPyramid Tracker, an online dietary and physical activity assessment tool that provides information on your diet quality, physical activity status and more.