Simple! Just count your caloric intake period. If you don't know the calories of 1 c, 2 cups of any foods just google it. Then write your calories in a booklet for every meal or snack you eat. A woman should loose 1 lb a week or so if you limit youself to 1500 calories a day. I do it and I rarely ever reach the 1500. I eat quality foods, no sugar, no carbs and only good fats. Loosing weight easily. I weigh myself on my own scale once a week. Anyone can do it. It's the old fashion way to loose weight.