Here is a pretty good dieting plan that can help you out. For one week, write down every single thing you eat. Don't skimp, don't leave anything out. If it is prepackaged or fat food, get the calorie count for these items. Also, don't forget snacks as well as write down how you are feeling emotionally (since for many overeating is emotion based).
After one week, look at what you have eaten and find where you can make better choices and fix them.
Why am I not giving you like a day by day plan? cause it won't really work. The best way for you to lose the weight and keep it off is educate yourself on portion sizes, calorie counts in items, eating habits and why you eat (emotions). If you want a life where the weight can stay off, these are important tools you need to learn to place in life.