Do you tend to go long periods of time without eating, only to make up for it with a large meal in the evening? This is a common problem, exacerbated both by relentless work schedules and attempts to diet. When we’re trying to cut down on calories, it’s easy to think that skipping a few meals is the key. In fact, this way of eating lowers our metabolism and can lead to binge eating.

It's hard to eat the right foods when we're constantly on the go. Eating in restaurants, for example, often means larger portions and unknown ingredients. One great way to see your eating in perspective is to start a food log. We can't change what we don't notice, and that applies to our food intake as much as our emotions. The first step to a healthier meal plan is to be aware of what, when, and how much you are eating on a daily basis.

While it might be burdensome, keeping a food log has helped over a million people on Weight Watchers to take back control of their eating. But you can do it without the meetings or the monthly fee. Just download our food log and try it out for a week.

What one change could you make to your diet to help you stay energized throughout the day?