Making a change by calorie counting

So you figured out how many calories you need to eat to lose the extra pounds but for some reason its hard to stay within the calorie count.  Don't fret, it takes practice to stop eating so much.  First find out how many calories are consumed naturally within your normal day.  This may take a few days to do.  Eat like you normally eat and count every thing you put in your mouth including the sugar in your coffee down to the spoonful of food you eat while cooking a meal.  After a few days you should find that the calorie range is the same, you body has a set point to the amount of calories you are use to.  Now it is time to change that amount. From your normal amount of calorie intake, subtract 500 calories per day.  By cutting those 500 calories you should lose 1 pound in 7 days because for every 3500 calories a pound is lost.  Burn 500 extra calories by exercising and get 2 pound by the end of 7 days.  Some people can cut more calories but it may not be safe to do. If you are having trouble cutting those 500 per day go slow by practicing cutting out 250 for  awhile then going down over a period of time. By cutting 250 it may take a little longer but remember you are changing you life one day at a time.