Rmnsuk makes a good point. You MUST weigh and/or measure what you are throwing down your gullet! Measuring cups and spoons and a decent gram scale are your friends! Do not depend on your eye because your eye is biased. Athletes (think Lance Armstrong) weigh every morsel that slides down their throat. If you doubt this, try measuring out a 1/2 cup of whatever by eye and then do it with a measuring cup. Even a small error will add up at the end of a week or month.