Log EVERY item that you put in your mouth BEFORE you eat it...and if you do find something in your mouth that you didn;t log, write it down and log it ASAP!!!!!
It's no secret at all, and IT WORKS!!! when you are aware of what each thing you eat does to your nutrition plan, you will make wiser choices. It does require some effort at first,, but it gets easier and soon it becomes second nature!