HELP NEEDED!!!!

first start with logging everything you eat.

second - start looking at portions. I was amazed at how easily I dropped weight when I cut a sandwich in half, ate half and waiting 10 minutes before deciding if I needed the other half (we are talking a Jimmy John's sandwich not a PBJ)...also when I started counting out 15 pretzels (or whatever the suggested serving said on the package) and eating that and waiting before gathering a few more...lots of calories are consumed mindlessly

third...make one change at a time...figure out a few great breakfast options. I like a 100 calorie whole grain english muffin, 1.5 tbsp of crunchy peanut butter and half a banana.....less than 300 cals and filling....I also like a 80 cal flour tortilla, 1 or 2 scrambled eggs with a tiny bit of cheese and salsa in a breakfast burrito...once you figure out a good breakfast figure out a few lunch options that are great fall backs or that you like enough to eat every day...I eat the exact same lunch for months at a time because it is fast and easy and healthy. Once you figure out lunch worry about an afternoon snack. Make each change one a t a time..when that change seems easy move onto the next one...finally dinner etc

fourth - look through diaries and do research. You do not need to focus on calories, macros, clean etc until you know what it all means and what makes sense to you

Fifth...you can do it...keep at it

Tracking your calories in My Fitness Pal can really help you be aware of what you are eating, i.e. portion control. It's so easy once you change your mind set to having control of your weight. I've lost 12 pounds since May 20, but every day is not perfect. I can eat whatever I want, just as long as I write it down and let the program figure calories. You have to fight the fat, baby! Look around: almost everyone is overweight. That's no reason to accept yours. This can really work for you! Dr. Oz said that once your body starts shedding pounds it starts thinking skinny. Your mind will, too.

Hey there if you work like I do at weird hours time is an important factor. I'm getting off of work at 0800, is it dinner time or time for bed?

In my system I eat every 3hours. meal, snack,meal, snack... and so on... ..

I just started getting back into this, and boy can I tell the difference when I dont! When you eat this often you never feel hungry and its flexible. I can spend my calories here or there.

The point is to plan your meals and snacks for the week. Go to the store once and save yourself some time and panic when your meals come around.

If you like to cook there are awesome websites with free recipes like eattingwell.com, and google can point you in this direction. fish around there is a ton out there. If you are not a cook print out the nutrition information before you eat out, saving yourself some reading time in the moment.

I don't follow a "diet". I am learning to monitor the calorie content of the foods I eat and being mindful of what goes in my mouth verses what I am burning in a day. You really can't go wrong with portion "right sizing", fresh fruits & veggies, and **small** daily treats. I have a chocolate protein bar almost every day as a treat, but it's already factored into my daily calories so I won't blow up my day.

Restrict yourself too much, or eat unlimited size portions, and you'll struggle. And, remember, for some people it takes WEEKS to see the scale budge. For me, it was over a month!! Talk about frustrating!!!