Need help

Also, you have caught the gain in time to make a few quite small changes to set a trend of loss which just gets you there eventually so easily that you don't even notice. The step-by-step thing to do is 1. Use the myfitnesspal food diary to accurately record everything you eat. I eat simple stuff and it's easy for me to log it. I don't know what you eat, but you need to know what you eat and how it's helping you maintain your overweight condition.

1.(a) Get a digital food scale. It's cheap. It makes accurately logging your food actually possible. You do not and cannot accurately estimate portion sizes. Get a scale.

1.(b) Do this food diary logging for a few weeks to understand how easy it is.

You'll notice I'm still in "1" because it's that important.

1.(c) Read your food diary from past days. Are your end-of-day numbers red or green for calories, carbs, fat, protein, sugar, sodium? Are they 1 digit?, 2 digit? 3 digit? When you get 3-digit or 4-digit red numbers for end-of-day calories, that means that you ate enough to gain weight. Boo on that. Figure out what you ate that put unneeded extra calories in, then decide what you're going to do about it. When you get red end-of-day numbers on carbs, that means that you've eaten a lot of stuff that just leaves you hungry wanting more. Recent very good science shows that carbs as 40% of total calories are optimum at reducing risk for cardio-vascular disease. When you get red end-of-day numbers on fat, don't worry about it unless it's a 3-digit or 4-digit number and the calories number is also red. Find ways to reduce some of your excess fats, but polyuns- and monouns- are good for you and dairy fat is good for you. When you get end-of-day numbers on protein that are green, this is a bad thing. Figure out ways to get more protein. Our bodies need protein to do anything and everything, and it's up to mouth to eat protein. When you get end-of-day numbers on sugar that are red, it's the same thing as carbs, proof that you're eating the too much stuff that leaves you hungry wanting more. Sodium's ok unless you are diagnosed hypertensive. It's ok to have red end-of-day numbers in sodium unless you are hypertensive. While your food diary says you should get 2300, recent good science finds that 5000 is optimum for reducing risk of cardio-vascular disease.

There is no number 2.