Are you one of the millions of people who will be starting a diet on Monday? The most important factor in losing weight is keeping a record of what you eat. In fact, research shows that the mere act of monitoring your food intake reduces the amount you eat!

If you are looking for a little help with motivation and with tracking your food intake and/or exercise, there are thousands of websites that offer tools, tips and articles. Here are some free ones for you to explore:

http://www.mypyramid.gov The nutrition guide from the USA Dept of Agriculture. Check out the "Pyramid tracker" as well as programs for kids.

http://www.calorie-count.com Track calories and exercise, and join community discussions

http://fitday.com In addition to a free online tracker, you can also buy a pc-based software version

http://www.my-calorie-counter.com Has nutritional values for some of the popular diet programs such South Beach Diet, Weight Watchers, Atkins, The Zone.

None of the above links implies any personal endorsement by me. Before embarking on any weight loss plan, see your health professional to make sure it is safe for you.

Don't sabotage your healthy eating. It's perfectly normal to hear that voice in the back of your mind screaming, "I want that cookie!" or "I can't stand this lettuce!" That's just your inner brat. Don't let it control you.

You can learn more about how to prevent self-sabotage in my book, "Taming Your Inner Brat: A Guide for Transforming Self-defeating Behavior": http://snipurl.com/InnerBrat

Pauline Wallin, Ph.D. is a psychologist and coach in Camp Hill, PA, and author of "Taming Your Inner Brat: A Guide for Transforming Self-defeating Behavior" (Wildcat Canyon Press, 2004)

Visit http://www.innerbrat.com for more information, and subscribe to her free, monthly Inner Brat Newsletter.

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