There are several sites online that can help you track your progress for weight control in a healthy way that will help you succeed in reaching your goal weight. Most of these sites have monthly fees. I recommend sparkpeople.com it is 100% free. If you are serious about losing weight I strongly suggest that you find an online program that will work for your lifestyle.

Now to the second part of your question, click on the answer tab at the top of this page to get you started, it will walk you through the steps.

———– Eat foods that speed up metabolism —>(Spices,High protein foods,High fiber foods)

–Eat more fiber –Fiber is digested slower, keeps us feeling fuller longer and releases its energy slower which keep our blood sugar levels even and helps us avoid cravings.

– Eat more fruits and vegetables

–Increase your protein intake– Protein increases metabolism. It helps in building muscle tissue. More muscles burn more fat and increases your metabolism. Calories from the protein rich foods are much harder for the body to breakdown and process.Protein is a good appetite suppressant.

——— Spices-Spices boosts metabolism, suppresses appetite, reduce fat absorption and adds taste to your meal. Replace butter or mayonnaise with garlic, chili, mustard, ginger. Saute vegetables and chicken in hot sauce as opposed to oil.

–Eat smaller, more frequent meals–

–Replace white rice, bread, and pasta with brown rice and whole-grain products–

–Drink more water–Water helps to lose weight. Water suppresses the appetite naturally and helps the body metabolize stored fat.

Most important—–Do not skip meals–

Eat eggs…scrambled, hard-boiled, poached, any way you like them. If you make eggs your primary food for two or three weeks, you will drop pounds fast.

eat lots of burgers and soda?? hm.