The service that I use is Fitday. They have both a paid, and a free service. You input the foods you eat during the day (they have a huge database, and you can create a new foods and input the data manually), and the journal will tell you how many grams of protein, carbs, and fat you ate during the day and also total calories. They also have many tools such as a weight loss goal tool where you say what weight you want to be and it will tell you how long you have, and will be updated everyday.

The part where you have to really pay attention is you have to know what kind of foods to eat, and how much per meal/day. You should be really focusing on how much you need to eat per meal. Your body does not operate on days – it operates on a per meal basis. If you eat too much one meal some of that will go to fat. Having an understanding of proper nutrition is an important key to the equation too.

The point here is to not only keep a journal, but start getting educated about proper nutrition. Without the knowledge of nutrition first you will become lost within the journal.

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Do you ever manage to move something in the fridge, and notice that there’s food behind that object that has been in the fridge for weeks. Mold growing on it? Disgusting – I know. It’s time to clean sweep the fridge, and keep it simple. Of course this rule would not apply to people have a relatively empty fridge because the fridge is already simple. For those who have the fridge so full, and constantly have food rotting at the bottom of the crisper it’s time to change that.

The first step is to take everything out of the fridge. Get out the soap, and clean the fridge from top to bottom. Throw away anything you haven’t used in a while, or you think is too old. When putting the items back in the fridge put the condiments on the bottom row. This the row that you are last likely to look at. You should put the foods that you eat most commonly on the shelf that is eye level (usually the top shelf).

Another important tip is to place the tallest objects in the back of the shelf, and the shortest in the front. This way things do not get hidden.

For vegetables, you only want about 5-7 days worth of vegetables that you know you will eat. Usually if you cut up the vegetables, and having them prepared to eat there will be a higher chance that you will eat them. When I did this the first time I was shocked at how clean and neat the fridge looked. The fridge also looked a lot brighter than it ever did (due to food not blocking the light bulb). It also makes everything easier to find in the fridge because everything in the fridge is in sight.

So get that garbage bag, and start cleaning that fridge out!