Don't let dieting get you down. Log all you eat and burn and following the 5 principles (2 major and 3 minor) to the letter.
1/ burn more than you eat (goal is 500-1500 cals a day)
2/ stay under 2500-3000 mg of Sodium a day
In addition strive to follow the following guidelines:
3/ keep the Fat (total lipids) intake below 81
4/ keep the Cholesterol intake under 375 mg
5/ keep the Sugar intake under 60
* Note that these values are based on a large frame male person – adjust appropriately for other body types.