You can start your calorie-counting plan simply by using just a few steps to keep track of your progress.

• Audit your habits. Start with a food journal. It will allow you to take a close look at what you're eating and drinking and identify where you can make changes.

• Stock up on fruits and vegetables. Fruits and vegetables are generally low in calories and they are high in vitamin, mineral, and fiber content. They give you the satisfaction of feeling full. The USDA recommends seven to nine servings of fruits and vegetables each day.

• Take it with you. Take wholesome foods with you wherever you go so you're not tempted to hit the fast-food drive-through or the vending machines at work. Fruits, vegetables, nonfat yogurt, whole grain cereals, bread, and dried fruit will allow you to snack throughout the day and not feel hungry.

• Make small changes. There's nothing groundbreaking about making small changes, but it's the best way to start a new eating plan without feeling overwhelmed. Cut back on portions, downsize your plate, and add new foods in small increments.

• Bring on the cheerleaders. Surround yourself with people who will encourage you. Getting support from people who have been through or understand your goals is a great way to learn and boost your confidence.

• Use a food scale. Calories are measured in weight, so the best way to keep track of how many calories you eat is to invest in a small food scale to weigh your portions and ingredients.

Make calorie counting work for you by keeping track of your food and activities, eating healthy foods, and staying motivated. Make sure your body gets the nutrients it requires every day. It may take some adjustment for you, but start slowly and stick with it. Don't expect to see your weight drop instantly; it may take some time for your body to react to changes in diet and exercise.