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After you've kept your food diary for a week or so, the next step is to improve the quality of your diet, so start looking out for the following:

Foods you eat regularly

Check your 'My Food Reports' (on the Food Diary page) to see which foods are the biggest fat contributors in your diet. Fat is the most concentrated source of calories at 9 cals per gram - that's twice as many as carbohydrate or protein. So cutting out high fat foods will have the biggest effect on reducing calories in your diet.

Check your portion sizes

One of the easiest ways to reduce calories is to eat smaller portions. Still eat what you enjoy, but have 30% less.

Look at food content

Start replacing pre-prepared and processed foods with healthier, fresh and organic options. Choose low calorie foods that fill you up but that are also high in taste and nutrition. Rather than 'wasting' calories on full fat products, find the best low calorie alternatives that taste great and are as close to the real thing as possible (but check food labels to make sure that low fat doesn't equal high sugar instead).

Understand when & why you overeat

You can record the exact time you eat into your food diary, and also use the 'Diary Notes' to record how you feel. If you have a bad day and overeat, try and understand the reasons for it. Was it emotional eating? If so, try and identify the trigger - anger, boredom, stress? Also look at the times you overeat to see if there's a pattern. For example, did you skip breakfast or leave it too long between meals? Understanding your relationship with food can help you get through your weaker moments by either planning activities to take your mind off eating or learning to deal with your emotions in ways other than through food.