[waynegretzky]

Like Midwest said above is to use a scale and/or measuring cups and know exactly how much food and calories your intake is. When you need a snack, eat some fruit. Before every dinner, have a large salad to start off with and you won't eat so much. And i eat vegetables galore now.I also use the nutrition charts of fitday to ensure complete 100% of recommended daily nutrients and vitamins from my food.

Most important for me was zero fast foods and zero processed foods.