[susanpesek]

Welcome again, Kim! Such good advice already given here that can't add to it much except my personal experience was this:
Count calories+ eat 6 x day. Eat some form of protein EACH time. Cheese, milk, nuts, beans, chicken, turkey, beef, pork, tuna, etc. Eat only whole grains+complex carbs.Eat breakfast every day ASAP~it jumpstarts your engine to burn calories. Cut out soda, wh rice, wh bread, sweets, cakes, cookies, fries, wh potatoes...Eat salads made w/ Romaine, tomatoes, carrots, mushrooms, 1/4c diced apple, bell peppers, broccoli slaw+keep it ready w/fat-free dressing.

Drink water ALL DAY. Record your daily intake for 1 week. Count drinks, too. Try lemon, soy sauce or salsa~ Don't eat less than 1,000 cal or your body will lower your metabolism and slow your loss. Be patient and it will pay off in consistent weight loss, more energy and fewer cravings.

Make sure meals have a healthy mix of nutrients. Fats+protein are slower to digest than carbs. Carbs digest in 2 hs, protein takes 4 hours to digest and fat takes up to 6 hours, which explains why people on low-carb diets have less hunger than those on low-fat diets.

A balanced-nutrient plans=better hunger control. Work to develop healthy habits. Avoid mindless eating w/TV or movies.

No more fast foods. Find time to prepare and eat your meals slowly. When dieting it's easy to fall back into your old habits. A food diary is a great way to help. Write down everything you eat +drink. It forces you to give conscious thought to what you eat. It can be a great asset to remind yourself what to eat. COUNT YOUR CALORIES!

Berries: Blueberries, strawberries, raspberries and blackberries have few calories and are great for health.
Citrus Fruit: Rich in vitamins, minerals and dietary fiber+ are essential for normal development. Sugar free Jell-O w/non-fat, no calorie dairy whipped topping: A dieters dream~
Egg whites are very low in calories, have no fat, no cholesterol, and are loaded with protein.
Crunchy Veggies: Have all crunchy veggies you wish. A+in nutrition. Try fresh snap beans, broccoli, cauliflower, cabbage, Brussels sprouts,etc.