You can review the diary at the end of each week to get a clearer picture of just how much calories you really are consuming. If your diet looks healthy and yet you still arent losing any weight, you could need to look at your portion sizes to make sure you are simply not eating too much. Any changes that you do make will be most effective if introduced gradually. This will mean that you are more likely to stick to them, meaning you can introduce more without feeling under too much pressure. Easy changes to make include swapping white bread for brown bread, full fat milk for half fat milk, cutting out snacks etc.