how do it work

1. Set a sensible weekly weight loss target (1 lb per week is suitable for most)

2. Log everything you eat and drink and aim to come in close to your calorie goal. Use a food scale for accuracy.

3. If/when you workout you will be credited with extra calories (exercise requires fuel). Eat back some of these (exercise calorie burns are usually overestimated so eating back 50% - 75% of these extra calories is commonly recommended).

BigMix81 wrote: »

I am posting what I ate and did so how do I know how I am losing the weight

Eat correctly as mentioned above
Exercise and burn calories, Try to get a heart rate monitor if you can for accurate burn reads
Get a scale and weigh yourself once a week or once every 2 weeks. and
if you can get a measuring tape, start measuring yourself in areas (waist, hips, arms, thighs, etc) to monitor if you've lost weight.

Log everything.... Absolutely everything...
If you don't, you are only cheating yourself...