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.
Started weightloss January 7 267
Currently weigh in at 267 lbs
December 1 goal 190 lbs
I'm back after a couple year absence... and a 68lb weight gain!!