Keep a food log or journal and write out what you are eating, how much you ate and how many calories you consumed. This log will help you stay within your goal range.
The calorie counter I use is online:
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My fitness pal does all the work for you. You can log on through your computer or cellular phone. You basically look up whatever it is you ate and record how much you ate; it then calculates the nutritional values for you in a daily log. Recording on your phone is even easier because you can just scan the barcode of what you are eating with your camera and it finds the product and records it for you.
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