you might already do this...but i find the most effective thing is to write down everything i eat in a day and put the calories beside it...i don't shoot for low carb or no carb...i just shoot for total calories. I hear that the maintenance amount of calories should be weight * 10. If you want to lose weight they say drop a couple of hundred off that number. So for me at 190 that would be 1900 calories so to be losing weight i would go to 1600. so eating 4 dominos slices would blow that number because that is 1000 calories. there is also lots of substitution one can do ie instead of bagels - use english muffins...instead of sausage switch to ham...instead of ground beef for dinner switch to ground turkey...it is truly amazing the calorie difference with subtle substitutions.
Low Cal/Low fat never seemed to work for me since I have metabolic issues...I am trying to lower the fat though.
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