Ok. The first thing you want to do is work out your calorie requirements. This isn't the only site where you can do it, but it does it all for you if you just punch in your details (I'm not affiliated or endorsing this company, it's actually one of the most illustrious members' sites): Keep in mind this isn't an exact science, but it's a useful estimate to start with (if you're losing weight too slowly- after a couple of weeks, it doesn't necessarily happen immediately) or too quickly (at a rate that's not safe), then you should adjust that number accordingly.
The less complicated (but less effective) way of doing things is to have an awareness of how many calories are in things. Read nutritional information, look things up on the internet, that sort of thing. Think about your calorie allowance as a "budget". If you have (say) 2000 calories a day, and you need lunch out, if a sandwich at Tesco is 1000 calories (and sadly, they can be), is that small amount of food really worth half of your food allowance for the day? Try to consciously make lower calorie choices, and adjust your habits accordingly.
The more systematic way is calorie counting. It's much maligned, but really I don't know why- it's working wonders for me. Get a calorie counting program- I use one called cron-o-meter, others include fitday and myfitnesspal. Measure and/ or weigh (ideally weigh, it's much, much more accurate, and ideally with a digital scale that weighs to the nearest gram- I got one for 10 quid from Argos, although that was on sale. They're 15 now, but I'd pay that twice over if I had to, it's brilliant) and record what you're eating (not as hard as it sounds. If I want an apple, I go to the kitchen, grab an apple, stick it on the scale- takes 5 seconds including turning the scale on and off- and write down the number. If I'm making a sandwich, I make it on the scale, zeroing before putting different ingredients on and keeping track of the number)
The key to both systems is to find food that you find filling (food rich in fibre and protein will help you with that, that's nutritious (5 a day, small portions of meat, that sort of thing), and that you find enjoyable (if you check my diary- where you can see calorie counting in action- I'm forever trying new food for dinner to keep variety up and make it exciting). Also food that fits into your lifestyle (ideally you make your own food, but if you're busy or on the go then a low calorie ready meal is an ok option- although not as filling as home cooked food). The things I repeat over and over in my food diary are the things that are working really well for me.
If you're careful with your calories and portions, you can even have some of the things you love- and are traditionally completely out on weight loss regimes- while calorie counting. I have chocolate quite regularly, and I've been losing at close to the safe maximum weight for five weeks now (I lost a kilo a week for 4 weeks and I lost half a kilo last week- a kilo a week is the safe maximum)- I just only have it if I have the calories remaining, and I only have two squares. (If you don't have the willpower to just stick to two squares, though, it's better to just eliminate. That's down to your personal style)
I hope this gives you some ideas
Best of luck!
