Try using an online calorie counter such as FatSecret where you can track how many calories you have consumed and how many you have burned up by exercising. It helps you set the number of calories you should be consuming per day based on your lifestyle. Other features include a journal and weight-loss tracker to keep you motivated. If you have a smartphone, such as a Blackberry. You can download it as an app and enter in the foods you have eaten as you go. I know there are a lot of other calorie counters out there but I've been most impressed with this one. Easy and quick to use. Try it out and see if it works for you.
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