Posted: 17/06/2013 at 22:51
You perhaps need a bit more variety in your meals and to know about portion size, then weigh and measure stuff like cereal, milk, bread, potatoes, pasta etc.
Also, there will be hidden sugars and stuff in the cereal and muesli, you could try making your own granola, mix up the fruits and nuts to your own liking, cut down the sugar. If you find a recipe that includes syrup get some Agave syrup, it's low GI and very nice (made by Groovy Foods, available in the supermarket, it'll be with the sugar substitutes or the gluten free stuff).
I'd really recommend getting My Fitness Pal or Livestrong, you can also get either as an app if you've got a smart phone, which helps with logging during the day.
Get a refillable oil-spray for using olive oil for cooking. Or else measure it by the tablespoon.
But first of all understand what you actually eat in calories and then you can start to work out what your biggest calorie spend is and how to make any necessary changes.