I have talked about keeping a food journal in the past. I believe it is a useful and effective tool to not only keep you on track but help you determine your pitfalls. In the beginning you should write down everything you eat along with the nutritional information. Once you get the hang of it and know more about how to eat you may want to fill it out the night before. I found this to keep me on track and I was less likely to cheat or forget to add something in my journal.
Going beyond a simple food journal into a diary to record your journey may also prove to be an effective tool. Your diary would be more detailed regarding your emotional state. Recording your thoughts and feelings during this time may help you work through any emotional reasons holding you back from your weight loss goals. You may also learn which foods cause an emotional reaction. If you are having a particularly difficult day writing through it may replace eating through it.
In addition, you will want to record your fitness accomplishments, setbacks and basic routine. It will help you understand where you started and how much you have achieved on days when you feel as if you cannot move one more muscle. It can be a source of encouragement as we do not want it to be a little book who rebukes you each time you open it. However, writing your routine down somehow keeps you accountable. So, your diary will more than likely bring you encouragement to keep going on the hard days. Be sure to write down, for example, how many push ups you did on day one and how many you can do by day thirty.
Remember to ask yourself the hard questions and truly think through an answer. Be honest with yourself and do not hold back when recording your feelings. This method will address emotional issues if there are any.