I am discovering it is all about calories consumed vs calories burned. Some foods you may think are low in cals could actually be high in cals. Portion size matters as well. There are many calorie tracking websites and even ones that suggest a daily calorie intake if you want to lose 2 pounds a week. They also estimate cals burned based on certain physical activities. I used to drink a lot of milk everyday. One 8 oz glass of milk has about 130 cals. To me, 8 oz is a little glass. I would fill a pint glass up and drink it down several times a day. Milk builds strong bones but is high in cals. Look at the cals per serving size. a 1/2 cup of something could only be 120 cals but if you normally eat 2 cup portions the cals add up quickly. I have been using Livestrong Myplate to track cals eaten and burned based on losing 2 pounds a week. I do not starve myself and stay away from most junk. Low-fat yogurt seems to curb my appetite for the junk food. On occasion I will go over but not daily and then I can decide to go for a walk, run, bike ride, hike, lift weights, or play volleyball to burn some of the extra cals I have eaten.