I have been begun keeping a food and exercise journal of sorts, using FitDay. You can use the free version, and even publish to the web if you want (as I have done) or you can download a paid version, with a few more bells and whistles. You can check out mine in the top right corner of the blog.
What I like about FitDay is that you can add your own "custom" foods, as long as you have a food label to look at. It totals up your calories eaten and even can give you a report to see if what you are eating is nutritionally sound, as in meeting the FDA requirements.
Of course, not many of us have the time to keep a food journal, let alone add information into a data base, but if you can find the time (it takes about 1 minute to actually input the information from a label), it could be well worth your effort, even if it is only a temporary thing.
Many of us who are over-weight simply do not understand how it could be. A common thing I read and here, even at times from my own lips is, "I don't understand how I got so fat, I hardly eat anything". Sure, your metabolism could probably use some tweaking, and aging plays a part in that, but many of us simply are not aware of what we eat. Consider this excerpt from an MSNBC article on weight-loss pitfalls...
If it's not a plate, it doesn't count
Think 25 calories a mouthful. Assume that's what every bite you take is worth, says Elizabeth Somers, a registered dietitian in Salem, Ore.
“So many people do well during mealtime, but forget about the extra food they’ve had along the way — the handful of nuts before dinner, the taste-testing of cookie dough, the food left on their kid’s plate," says Somers, who wrote “10 Habits That Mess Up a Woman’s Diet.” "Every bite adds up.”
Four bites a day is 100 extra calories. In a month’s time, that’s nearly a pound of extra weight.
A journal helps to keep track of those extra bites. I don't know how long I will enter the information into my FitDay journal, but I intend to do it at least until certain foods and meals become routine. At the very least it is helping me to see if what I eat is covering my basic nutritional needs. If you are interested, go to FitDay.com and try out the free version, you don't have to publish to the web, that is optional!