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Your first step is to go to a web site that will tell you how many calories you should be eating. This site will ask you your age, height, weight and sex. When it asks for your weight, put in your goal weight. If you do end up falling victim to a chocolate chow down, don’t despair. The worst thing you can do is use it as an excuse to write the day off. Instead, make sure your next meal is healthy and fit in a little extra exercise”I haven’t lost weight in two weeks I may as well give up.”.