I like to track my food and portions before I eat. That way when I sit down to eat I know exactly how much I need to eat to stay in my calorie budget. I eat slower and savor the food and actually feel full even though I'm eating less than I used to!
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Use the Nutrition tracker to track the food that you eat.
Even if you only use it for a week it really helps you realize where your problem foods come in. You'd be surprised that the most calories could be coming from a food that you eat regularly because you think its relativly healthy. And it will tell you where you have room to improve.
Track your food before you eat it. That way, you know before you eat dinner how many calories or fat you have left. Tracking after you've already eaten is too late if you've gone over on any dimension. If you only have a few hundred left, you have a chance to change what you're going to eat
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