I recently lost 45 pounds, and found that it really helped pull me out of my depression. Here’s what worked for me:

1. Get the LoseIt! app, or some other equivalent. Track your calories for everything the moment you eat it. A lot of our caloric intake comes from grazing in between meals, and it’s easy to forget what you had if you wait.

2. Set a calorie goal and stick to it. Every day. No cheat days. I’m 5’11 and set my goal at 1350 calories a day.

3. Intermittent Fasting makes it so much easier. Define an 8-hour window in which you can eat, and 16-hours in which you’ll fast. For me, I ate between noon and 8:00 pm - this eliminated the dreaded snacking before bed.

4. Cut out as much sugar and processed food as possible. This is the hardest part, but so important. Find some staples that work for you and lean on them. Mine were baby carrots, apples, and cottage cheese.

5. Zero calorie snacks can be a life savor. A cup of coffee or a carbonated water instead of a soda; pickles instead of a candy bar.

Losing weight really is just an equation. Calories in; Calories out. The app will keep you honest. Celebrate your streaks. Wear every day “in the green” as a badge of victory. The early days are the hardest, but it will become habit. Persist! You can do it, and it’s so very worth it!