four rules to lose weight
1. Weigh yourself everyday. Although people don't always agree with the regularity of weighing yourself it does give you a motivational tool to watch your weight so do it everyday at the same time.
2. Reduce the carbohydrate and increase the protein. Carbohydrate can be stored as fat, protein generally does not and it keeps you fuller for longer
3. Use my fitness pal app to calorie count. It keeps you focussed and it educates you about food and portion size.
4. Write down the calorie content of the ten foods you eat the most this helps educate you about your food.