I use the SparkSummary Calendar found near the bottom left of your Start page to notice trends in eating and exercise. If I don't lose as much as I think I should I look at my patterns to determine how I can adjust for even more success!
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I like to use a calendar to map out my goals, whether short-term ones or the long term one, and I use colored pencils and even stickers on it. It's just a fun visual thing to do. ( I found a web-site where you can print a calendar page for each month with very little ink, any month you want.)
(just click on "view printable calendar" at the bottom of the month you want and print)
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