So far I am still reading and learning... so all I have done so far is count what I eat, and stay around 1800-2000 calories a day. Im pretty active at work, on my feet and walking for most of the 8 hours.. my biggest prob is that I work midnights, so I would almost always hit up a drive thru before work, and by the time I work all night Im starving and hit up anothe rdrive thru on my way home then go to bed.. Pretty much the only thing I would drink was soda all day everyday. So, just been drinking water for past 28 days, and eating better so far