you really don't want to cook anything in a microve its just not good for you. and anything in a box or a bag i would stay away from its prosess food and it has the bad fat that keeps the waight on you but if you eat the good fat like oilve oil or sweet patato well it has the good fat and the good fat helps you burn fat. i would just stick with the fresh heathy foods like vegs and turkgy and chiken and fruits, sweet potatos and olive oil, and becearful when you make a salid , you could over load it and it would be like 600 to 800 caleries so make srue your salid is around 300 caleries , oh and i would stay away from cremy stuff like salid dressing , i would use a little bit of oilve oil on the saild in sted of ranch dressing, oh and i would stay away from soy products because soy is the bad fat that keeps the waight on remember bad fat keeps the waight on and good fat helps you burn fat. and you less likey to overload your plate if you use a white plate, trust me it works. and of coruse exersize but guss what stranth traning burns more caleries then cardo, and all you need to do is walk not run are body responds better. and for those that can't sleep try chrerry joice it will give you 30 to 45 more mins of sleep it has melaton in it , and sorry for my bad spelling.