1. Maintain a diary for at least a week and jot down every single bit of food and drink you consume through the day and night (except water). This will help you realize those little bits of food which go in unnoticed and add to your overall weight.
2. Stay away from soft drinks of ALL sorts.
3. Stay away from rice and pasta of all sorts. Brown bread instead of white bread is a good option.
4. If you experience hunger pangs during the day, have either an apple or a handful of nuts (almonds work best) washed down with two glasses of water. This will instantly fill you up.
5. Have an early meal in the evening, preferably 3-4 hours before you turn in for the night. This way you will not pile on those excessive calories.