While I was losing weight I kept a food journal for a few months to keep track of my diet and to control overeating. There's something about being able to see the numbers on paper that made me think twice about a second helping. Especially knowing it would push me over the daily "calorie quota."
Things you could record in a food journal would be:
Not only does this help for seeing physical results but it also lays the foundation for future healthy eating, when the food journal is no longer active.