Calories In > Calories Out. I fixed both by getting a realistic basal metabolic rate, tracking what I ate for 6 months, and getting realistic numbers for how many calories I was burning. The weight fell off, my internal portion size-o-meter got reset, and the weight has stayed off. I didn't have to change what I ate, just how much. I do eat a bit better now, since foods that are better for you tend to be more filling for longer.