-if you make a mistake, don't make the bigger mistake of giving up for the rest of the day.. accept what you did wrong and move on from it and eat healthy and work out well for the rest of the day! -Don't try to do it all at once .. start off in small doses and gradually improve as things get easier and you get used to it. -Think of this as a lifestyle change not a diet, and make changes that you will be able to incorporate into your daily routine for life! if you just make changes that you can't stick to, you will just gain the weight back -Don't be afraid to tell your family and friends about your weight loss goals .. it is so much easier to lose weight when you have a good support group Good luck!

if you make a mistake, don't make the bigger mistake of giving up for the rest of the day.. accept what you did wrong and move on from it and eat healthy and work out well for the rest of the day!

don't try to do it all at once .. start off in small doses and gradually improve as things get easier and you get used to it.

think of this as a lifestyle change not a diet, and make changes that you will be able to incorporate into your daily routine for life! if you just make changes that you can't stick to, you will just gain the weight back

don't be afraid to tell your family and friends about your weight loss goals .. it is so much easier to lose weight when you have a good support group

good luck!

check out interval programs for stationary bikes (there are some good ones on fitnessmagazine.com I think), or try spinning if you're able to

try going for a walk outside or doing some other sort of physical activity (doesn't have to be anything intense).. it should help a bit because it will release endorphins which are mood boosters. by feeling happier you may feel less prone to eat. also try removing all 'bad' foods from your house or putting them in hard to reach places (out of sight out of mind!) and planning healthy snacks for these episodes. pre-portion yourself off goodies and healthy foods to grab when youre feeling anxious. also try calling a friend when you're feeling lonely or writing down your feelings in a journal.

sparkpeople.com is my favourite.. you can also track on it plus it has a ton of other tools.. you have to sign up for it though, but it is free.

calorie king also has a large database

@lucyscales I'm not too sure where it's available sorry. their website is bellplantation.com, and I'm pretty sure you can order it online there and they list store locations.. so you might want to take a look there to see if it's offered near you!

live & learn! you have to remember that this is all a learning experience and that you will come out stronger and healthier in the end.. don't get discouraged! perhaps that when you get loads of rice on your plate, just dump some of it in the garbage before you even sit down to eat so you don't mindlessly eat it all (sure it might seem rude or wasteful, but you need to keep your health in mind first!). also keep in mind that curries can be full of fat from oils and creams, so make sure that the one that you're eating is ok for you! keep up the good work!

peanut butter is a healthy food when consumed in moderation, but if you do want to stay away from it try looking for PB2 in your grocery stores or ordering online. It is a peanut butter product that has had 85% of the fat taken out of it and so is in a powdered form.. I have never tried it but it is supposedly quite a popular peanut butter replacement.

although it sounds counteractive, you may want to try eating more. you are not eating enough calories in the first place to maintain average body functions & the exercise on top of that means that you are dipping much too low. It is quite possible that your body is in something called "starvation mode", which is an evolutionary mechanism that occurs when you are not consuming enough and your bodies metabolism slows to hold on to as much fat stores as possible so that it doesn't starve. Try upping your calories to at least 1200-1500 calories and see if that makes a difference. If not, it is likely that you have plateaued and should continue to eat a few more calories but also try different exercises to see if that makes a difference.. there is a lot of information on the internet about this that could help you.

this link should help you see where all the numbers are coming from when determining how much you should be eating http://www.sparkpeople.com/resource/calorie_calculation101.asp

you might like the couch to 5k running program .. it helps you build up your running program slowly & might help you with endurance. (http://www.coolrunning.com/engine/2/2_3/181.shtml). you may also find that doing interval sets help build endurance (there are a few good programs on fitnessmagazine.com).