When you are making dietary changes, you want to be sure to learn from each day and figure out:
What went right?
What went wrong?
How could I have eaten better or differently?
What will I do the next time?
For example, instead of eating cookies every afternoon, try eating a bigger breakfast and lunch. You'll observe that you won't crave cookies if you eat a bigger breakfast and lunch. By frontloading calories, you'll have more energy to exercise, will improve the quality of your food choices--and will be more likley to lose weight.
Nancy Clark here. I specialize in nutrition for exercise and weight management. I'm here to help you reach your goals.
One key to success is to remember that food is fuel, and not "the fattening enemy". You want to fuel by day, and then, if you want to lose undesired body fat, eat a little bit less at night. This contrasts with the standard practice of dieting by day and then "blowing it" at night because you have gotten too hungry.
Because there is no one diet that fits everyone, I highly recommend you get personalized advice by meeting with a sports dietitian, You can use the website http://www.SCANdpg.org to find a local expert. This person will help you create a sustainable food plan that you are willing to maintain for the rest of your life.