My nutricianist has had me keep a food journal so that I am aware of how fast calories add up. I date it, write down what I eat and keep a running tally in the margin. Some days are really a surprise to me--not in a good way! I am surprised at how it has taught me better food choices. It also holds me accountable. I was brutally honest in the beginning, but knowing that she will critique it, sometimes I leave things out or am not as honest about quantities as I should be. It also motivates me to exercise, because everyone is given a calorie counter book, and in the front, there is a chart showing how much expenditure there is with different forms of exercise. For example, I like to walk and for my weight, I will burn 7 calories a minute for brisk walking. If I walk 1/2 hour, I can subtract 210 calories from my daily amount, but if I walk for 1 hour, I can subtract 420 calories. I have found that to be the biggest bonus. Hope I've helped. Barb