3,500 calories equals one pound

Weight loss is a mathematical equation...to lose one pound, you must burn off 3,500 calories and NOT replace them.  Count your calories, measure your food and always be very aware of your eating "behavior"...and your "thoughts" before during and after your meal or snack.  Don't allow your mind to "crave" foods that are not healthy or are not on your meal plan.   Plan your meals, plan your snacks, and manage your "thought process"...don't allow your "thought process" to manage you.