It's Monday, another opportunity to get this fitness/nutrition thisng on the right track. The best thing you can do is buy a notebook or food journal. Start seriously tracking every calorie that goes into your mouth. Which means measuring, reading labels and paying attention to actual serving sizes. You'll quickly figure out that the healthier food choices have less calories. Like garden salad mixes for instance. You could have 10 cups of salad and not even go over 100 calories. That is if you use a low calorie dressing. Wishbone Spritzers are on a calorie per spray. Regular salad dressings can add hundreds of calories to your meal. Most people don't actual measure out 2 tablespoons, they just poor. JUST TRY...