Patricia: Well, everyone has different approaches to dieting, and I've tried many different ways. What works best for me is writing down everything I eat in the Food tracker. I don't cut out any foods or groups of foods, but just keep within my calorie range for the day.
Did you know the Food tracker can be set up so that it will plan out meals for you, and tell you exactly what to eat and track the calories for you? You could check it out and see if you like the options and meal plans it gives you. I prefer to add the foods myself, even though some days I admit it's a lot of work (it gets easier if you set up favorites and groupings).
If you are looking for just general guidelines, then I basically eat some protein with high fiber carbs (like high fiber bread, tortillas, or bagels – look at the fiber count on the package), add veggies whenever possible (like spinach, mushrooms, broccoli, onions), and use foods with a high water content like soup, salads and smoothies to help with hunger.
Pamela: Because of the combination of approaches, I don't have to count calories. In order of importance, I'd say the Intermittent Fasting and the Volumetrics are by far the most important for me to avoid calorie counting. Being mindful of whole foods and carbs are also helpful but would not be near enough on their own for me.
Sharon: I usually plan my meals to freeze while I plan my grocery list. At the top I write the few items I plan to make, then I write the ingredients that I ran out of on the bottom of the list. I add whatever else I need to buy for the next two weeks on that list as well. At home, I keep a white board on the fridge so I can add in things as I think of them.
Theresa: The solution to your problem is going to be the same no matter what - careful logging/tracking of your food intake, and comparison of that with your daily calorie burn. Either earn more (through exercise) or spend less (though eating). It's really that simple. For weight loss (but not general health) it does not matter what you eat or whether or not you exercise, as long as you track the numbers and have a plan you can stick with.
Anna: I use fitness app to track my overall calories. I always strive to eat at least 120 g of protein a day. Your needs and goals will be different. I encourage stopping thinking about dieting, and instead focus on cooking at home and eating real, unprocessed foods. Eat more veggies, less bread and pasta. Make choices like that and you'll lose weight easier.
Deborah: I've kept off over 30 lbs for a few years, but I have a lot left to lose. Last week, I started logging my food again every day, which I need to do if I want to start losing again.
Elizabeth: I'm not currently keeping a food journal. I'm not really currently dieting, just trying to maintain without following any specific plan. I do drink beverages with meals, and often have beer in the evening. I try to keep it moderate. I don't cut out any foods now but when I'm trying to actively lose I'd say breads and alcohol are two things I prefer to cut way back on.
Harold: Yes, I journal my food and exercise. My online journal displays the length of your journaling streak. Mine is at 69 days as of today.
Julie: I use the online diary every day. It is the best one I've found and keeps me on track. If you have to write it down, you'll think twice about eating it!
All of the changes you are making are good and will help in the long run. You don't have to feel deprived of anything if you eat lots of good, low calorie, volume-dense foods.