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I am writing this post as an overview from an article I read, link below.
Losing weight is simple math....calories intake should be less than calories out. It is easier to write down it down to have a better view of what you eat and how much you eat of it. Now days there are apps that can help you track it easily. I used to try to write it down but then after 2 days I would forget or start procrastinating. Now I have an app so even if I forget to jot down my meal right away, I still remember to do it.