I made a chart to write everything I eat on it. I have the time of day , item, calories and carbs. I try to stay at 1600 calories a day. I am more aware of what I eat and avoid cheating because I don't want to write it on my chart. I reward myself with lettuce salads when I get craving.
I also have found that putting minced garlic on my salad satisfies my hunger and helps with weight loss. Also vinegar added to vegtables. Both are fat eaters.