This is not a book recommend, but what an average day looks like in my life, having lost about 40kg over a several year period and maintained the same weight for five years.

I walk at least 2-3 miles everyday.

* Breakfast: 60g porridge oats - 240g with skimmed milk, cut up pear and honey, coffee * Mid morning: flavoured Greek yoghurt, coffee * Lunch: Wrap with cut up chicken breast, cottage cheese, celery, then roughly 100 calories of chocolate, coffee * Mid afternoon: egg, coffee * Dinner: Anything really. Just learn what average portions look like. Diluted juice, coffee * I don't eat after dinner until breakfast * I eat a lot of ice cream at the weekend