for counting calories...a good site that I know of is :
www.calorieking.com
they have most restaurants and most brands of foods (eg. Subway sandwich, Denny's pancakes etc.) with their entire calorie and nutrition info (so you can jot down your calories with what you ate at the end of the day) It really helped me because sometimes the foods we expect to be healthy may not be.
They have a lil pocket-book on sale which has many handy tips for calorie counting and calories needed per weight and age etc...
get a pedometer (7-8 dollar value) and try to do 10,000 steps a dayof walking or running!