HELP!

First, I'd say relax, calm down and breathe. Re-evaluate what your average food intake is like and go from there. That's what I did, still am doing, and that's where it'll surprise you the most.

Next, write a shopping list. When you're picking up food, look at see if there is a healthier version or not. Plan meals ahead of time, yeah, but if you buy healthy ingredients then you'll have healthy dishes. I make up my meals on the spot, adding spices and whatnot depending on what I fancy. Log everything that isn't a spice. That little bit of butter? That tablespoon of ketchup? All calories my friend. Even that splash of milk in your coffee counts. Miniscule amounts but they add up.

What I struggle with is my sweet tooth. So I make smoothies to replace my late night snacks. Peanut butter, banana and chocolate protein powder/meal replacement powder. Hits the spot for me. But maybe you prefer fruity flavours or something else? Find what you like and try to find a healthier option.

I wish you well. This is how I try to go about it, I still struggle and give in to chocolate and sweeties a lot but I let myself have that and try not to stress too much.

It sounds like you are stressing yourself out way too much about it, and that does not help anyone lose weight! First of all, all of those "supplements" and "shakes" are not miracle weightloss products. The best way for you to lose weight is by wrapping your head around the idea that it takes time, but when you take the time to do it right it will last. I lost 50 lbs three years ago and due to an injury was immobile for some time, and gained a few pounds back. Up until a couple months ago I was panicking just like you, then I realized I was gonna drive myself bonkers obsessing over my weight so I took a breather. There is lots of good information and good tools on this site that will help, but try not to do anything that is way too far from your normal routine or eating habits. If you try and change everything at once you will most likely give up before you adjust. Set your weight program to 1-1.5 lbs per week and track all the foods you eat and incorporate exercise into your day a little bit at a time. We can do it!

Fad diets don't work, and they leave you feeling dissatisfied. Don't panic, just take a look at your diet and re-evaluate your choices. Every body is different but these are some things that have worked for me:

My number one tip is to really listen to your body when you are eating when you start to feel full, stop eating because it takes your body time to realize it's full that will help to cut down on how much you are eating. Try not to eat unless you are actually hungry.

Another idea is to focus on adding vegetables to all your meals and eat them first, they will fill you up with fewer calories when eaten alongside lean protein.

Try and keep it to mostly whole foods, try not to eat packaged processed stuff because most of it is so bad for you.

Plan ahead. Bring a snack with you or a bottle of water, a lot of times when you feel hungry it's really because you are thirsty. So drink water first!

http://body-improvements.com/resources/eat#calories

The thing about meal plans is that I'm in the military and I live in the barracks so I eat at our cafeteria. I can decide what I eat from what they serve. I could save up and buy my own foods but the only things I can cook with are a microwave, a stove with no oven and a george foreman grill.

You'd be amazed at what you can make on a foreman grill!

Maybe it is time for you to educate yourself about nutrition, there are so many good resources online! That way you can start to make healthier choices in the cafeteria. If you want lasting results, steer clear of supplements, shakes, and crash diets...those things are not sustainable. Listen to your body, track everything you eat, eat at a calorie deficit, and you will lose weight.

The best tip I can give you is to not focus too much on the number the scale tells you. Track your measurements, take progress pictures, and you will see a difference.