first u NEED to know your weight and hight. then u go find out if u r over weight or not. the caculater here can help with that. then if u r, don't starve yourslef. just eat more healthy food then candy bars. if u have a craving for candy chew gum, but eat regualy like all 3 meals just not as much sweets, it helps. if u aren't over weight, eat healthier any way and u can eat some sweets now and then. i am not over weight and i eat healthy with every 3 meals and some candy here and there. hope this helps!!