In order to start the process of your lifestyle change, it is important to recognize that you will need to check, monitor, and assess how many carbohydrates (carbs) are in EVERYTHING you ingest. Most people ingest between 250-500 grams of carbs per day, and in order to lose weight, feel better, and burn fat, you need to keep your carb count as low as possible. I try to maintain between 20-30 per day, but do have some days were I am around 50. The way you calculate the carb count is to LOOK at the nutritional label.
The carbohydrate content is CLEARLY marked on each label and since dietary fiber is not absorbed or converted to glucose in the body, you can SUBTRACT the amount of fiber from the total (in the above label there are 2 net carbs)
It is very easy to keep tract. There are FREE web sites and phone apps to help you measure, monitor, and see how you are progressing. I utilize Myfitnespal but there are others available. Using my phone, I am able to take a picture of the BAR CODE and it will pull in the data.
Remember to look at the SERVING SIZE. Do not be fooled. If you are eating something with only 5 net carbs per serving and ingest 5 servings, that is a total of 25 carbs!!! Pay attention to detail, read every label, and feel better immediately.