Write it down! Fat loss is a simple equation of calories in vs. calories out, meaning work out more calories than you take in. You have to know what you are eating and drinking. Quality of food matters just as much as your quantities. I suggest keeping track for at least a month, by then you will get the hang of things and have better intuition about your diet.
Keeping an online journal is better. Join a free site like www.myfitnesspal.com or 411fit.com to keep track of your calories. At first it may seem tedious because you have to input your data, but you can save meals and foods you eat often. I like the online journals better because you can see the breakdown of your calories from protein, fat and carbs as well as sodium. It's good to know all of this information. Knowledge is power!
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