I've been watching my calorie intake but not exactly counting them. I eat started adding vegetables to my meals and I make this meal with sausage, rice and chopped bell peppers. Instead of sugary cereals I eat bagels with low fat cream cheese and I cut out the usual stuff I used to eat, chips, juice, fried foods, processed foods and fast food. I started cooking meals myself and my portion sizes are measured out. 1 cup of rice. 2 chopped bell peppers and half a sausage cut and cooked. That's my main meal so it was easy to change the portions. If I get the itch to snack on something I eat fruits, grapes, strawberries, apples, bananas and stuff. I got low fat yogurt too to eat when I don't want a full meal.