Track everything you eat and drink
Weigh portions with a kitchen scale
Read nutrition labels
Use a calorie-tracking app or journal
Log ingredients for homemade meals
Measure oils, sauces, and condiments
Include snacks, drinks, and bites while cooking
Set a daily calorie target
Compare intake to your target each day
Review weekly averages, not just single days
Update entries when recipes or portions change
Weigh yourself regularly to check progress
Adjust intake based on results and goals