I have been trying to stay the same weight or lose a pound or two. I exercise daily for at least 30 to 45 min and sometimes twice a day. So I have come up with my own plan to do this and also to see if have self control around food.
I have calculated my daily expenditure and then calculated my exercise expenditure. I came up with a number around 2300 to 2500. Then I have made a chart to write down everything that i eat and the calories of what i was eating. If I go out to eat before I go I look up the calories at dietfacts.com to find out what I am allowed to eat.
This is my second week doing this and everything is going great. The first two days i was starving because I didn't realize that things i had eaten before are so bad for you. A bagel with cream cheese is around 420 calories. I used to eat a bagel every day for breakfast. I have learned that eating yogurt is much better for you. With only 100 calories. The better you eat the more you are allowed to eat. I figured that out after the first couple days and things have been working much better. I haven't been hungry and I seem to be eating more than the usual just better foods.