Welcome to fitday!
Get a food scale and weigh your portions. Use measuring cups/spoons for everything.
Including protein or fat at every meal/snack will make it much more satisfying to your hunger.
Drink water and green tea instead of soda and coffee (even if its diet.)
And a meal suggestion: I will share with you my favorite breakfast, this one keeps me full for hours and it puts egg mcmuffins to shame.
1 whole grain english muffin
1 large egg scrambled (with water)
2 oz sliced ham (I get the maple flavored, its tremendous)
1 american cheese single
*Combine these ingredients to make a sandwich
I eat this scrambled egg, ham, and cheese muffin with a whole orange and one cup of skim milk.
You could use bread but the english muffins have significantly lower carb/cal totals
It's lack of faith that makes people afraid of meeting challenges, and I believed in myself. ~Muhammad Ali
You must have long-range goals to keep you from being frustrated by short-range failures. ~Charles C. Noble
July 6th 2010: 225 lbs, 24% body fat
Nov 30th 2010: 181 lbs, 12% body fat
Dec 28th 2010: 177 lbs, 11% bf
Total weight loss 48 lbs.