This link takes you to a quick calorie counter. Plug in your weight and sex, and check the box which best describes your activity level, and you're immediately told how many calories per day it takes to maintain your weight.
To lose one pound a week you need to reduce your intake by 500 calories a day which you can do by cutting out sugar and bread and by increasing your physical activity.
I know. If I'm such an expert why ain't I skinny? Because it's unfortunately a lot easier to know what to tell others to do than to do it yourself.
RLC
