Loosing 30 Pounds

skip the smoothie (avoid drinking calories - your body doesn't recognize them as food as much as if you chew), don't eat oatmeal (for your body it's cheap and fast to break the contents down into sugar), same for cereal bar... eat vegetables, if you only ate vegetables you could eat several pounds of food a day running a caloric deficit that mfp would warn you about still being full... Eat protein: cheese, yoghurt (with fruit and nuts one of my favorites.. keeps you full forever and is yummy), lentils, chickpeas, beans, eggs, fish, meats. Don't forget fat, if you cut sth. out, then carbs from grains, that's for me personally a rule because they are just to easy to break down for the body, they don't keep you full so don't eat them in the form of bread, pasta, rice, thus any kind of grains I cut, you still get enough carbs via your vegetables and legumes.