Sometimes, it's hard to tell what our average daily totals are. It might be worth checking out what the approximate caloric content is of an 'example' day of eating for you. I like nutritiondata.self.com for that, but fitness pal works as well. Just put in everything you ate yesterday, as an example, and see what the number is. Then, ask google what a healthy calorie total is for you (according to bodyweight and height). Is there a big difference?
If there is, that's your first stop; though I personally hate calorie counting everyday, it's worth figuring out what the values are for your favourite meals that you eat most often. Or, just use your hands as guides for portion control (palm protein, 2 fists veggie, 1/2 palm for starchy stuff, 1 thumb for treats).
It's also worth talking to a physio or fitness professional about movements that you CAN do without pain. Diet is said to be '80%' of fat loss, but exercise and activity always help, if possible.
Finally, allow me to caution you about any 'diet' pills out there; they're almost all stimulants. And if your lifestyle is out of balance, they're not going to do anything - 'fat burners' are most effective as a SUPPLEMENT once all the other factors are in place.
If your calories are in the right range for you, then you might like to explore other diet options. The 3FC forums (ie here) have a very supportive community, where everyone follows loads of different approaches. Explore a bit, experiment a bit, and see what works for you.
Last edited by Defining; 01-19-2014 at 08:18 PM.