I have had great success with CK. I use it daily and really believe it can help you make very positive and lasting changes in your lifestyles and eating habits.
Here's what works for me:
1. FOLLOW THE ADVISE CK offers in the BRONZE, SILVER and GOLD tutorials of the "TODAY" section. The sooner you complete these tutorials, the sooner you will know how to use CK correctly.
2. RELIGIOUSLY log your calories for each meal. It really becomes very easy to do. (After about 90 days, I became very aware of how my eating habits had to change to reach my personal goals.)
3. EXERCISE. I exercise about 30 minutes per day at my local YMCA. I don't push it too hard, but focus more on enjoying my exercise time. I also started riding my bicycle about 4 times per week.
To my surprise, I learned that loosing weight REALLY is more about CALORIE control than EXERCISING for weight loss. Now I focus on meeting my daily NET CALORIES goal just as CK tells me to do in their tutorial. IT REALLY WORKS! Just be patient and stay focused.