It is actually described entirely on this page below. Remember how much and when you eat. Do not cheat. Try to understand the caloric value of particular foods. Remember that fats are most caloric.
Sugar is highly caloric.
On the other hand, water is calorie free. Consequently, fruits and vegetable are often low in calories This collection will help you understand calories in food and in exercise. Once you memorize it, your daily diet program will become much easier and stressless. Dieting can really be simple and enjoyable. To use this material you need the SuperMemo software .