If you have an iPhone, download this free app - myfitnesspal or if you don’t have an iPhone goto www.myfitnesspal.co.uk. I have lost 12lb in last 4weeks by using it to monitor my calorie and fat intake and also to record my exercise. It has a database of all major brands of food and restaurants, so just type in what your about to eat and it tells you the nutrition values and adds it to you personal diary - it’s great!