for dinner today i ate a cup of rice with kfc fries and gravy.

then why tell us if youre not gonna step in

Eliminate carbs

Good breakfast
Healthy Lunch (No crap)
Light Dinner (tuna, meat, chicke, no rice, french fries etc)
Eat everything you want on the weekends and try to run at least 1 or 2 times a week.

i thougt it was good, better than most of my dinners

I dun think fried food is healthy sis..

Count your calories with an app, I use MyFitnessPal and it is really helpful. Try not to exceed that limit and drink lots of water.

Stop being lazy.

**** it, I'm going on a diet