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You could be making a valiant effort to lose weight, but if you eat too much each day then the number on your scale will not budge. Even if you think that you’re limiting calories, you won’t know unless you do a little research. Get a small notebook to carry with you and jot down everything you eat for an entire week. Be sure to include the exact amount that you eat of each food item. At the end of the week do a tally of each day, and then figure out how many calories you eat on an average day. TIP: I recommend you use www.MyFitnessPal.com or the app to simplify your calorie calculations. Review your daily entries for items that are filled with empty calories – like cookies, candy or soda pop. These should be the first things that you cut out of your diet as you transform your body.