re: calories: In maintenance, I'm a lot less worried about a bit of fat used in cooking, in part because it helps with satiety. (The theory being that you'll eat less if what you do eat is satisfying. Most of the time this works for me -- though it doesn't change the desire to eat for other reasons, like stress.) So I cook my eggs in butter, because I enjoy how they taste, and it helps me be satisfied with that until lunch. (I put real cream in my coffee for the same reason.) We also use olive oil, and sometimes lard (yes, lard!) from our local organic farmer, depending on what we're making. I of course watch my overall calories, but it isn't the only consideration in my current eating plan.
But I did worry about fat and calories a lot during the loss phase - because I was watching every calorie at that point, and fats are very calorie dense. I used a Misto often, or a non-stick pan. Pam definitely works too.
Starting Weight: 260 lbs. (November 2010)
Quasi-Maintenance: 165 lbs. (June 2011)
Goal Weight: 150 lbs. (reached December 8, 2011)
Size 22W to Size 4
Currently maintaining within 5 lbs. (+ or -) of goal. I weigh daily, but also use a tape measure and the fit of my clothes to guage how well I'm doing.