I've been doing what Catland suggests and I've lost 30 lbs since July 4th.

I've always done the menu thing like Joycenalex, mostly so I'd know what to buy at the grocery store. Now I know how many calories I'm eating for lunch and dinner, so I also know when I can have a treat.

The big eye opener for me was how small a 'portion' of something looked. Now I can have a large portion, but I have to double the calorie count. Sometimes I'd rather have a smaller portion and use the calories for a treat instead. I keep my daily calories to 1200. Drink a lot of water, but I don't believe there should be a set amount. Some days you need more than others. And all liquids count. When I eat out, I guess at the count and adjust somewhere during that day or the next. I don't need to cheat, because I'm not depriving myself of foods I like, just limiting the quantities.

The hard part is planning. I have several meals that I always cook, so I have the calorie count for the entire meal on my menu.