The Food Journal -
Being honest with your self
Keep a food journal and write down every single thing you eat and what the calories are. It is pretty easy keeping track of the calories. Most all foods sold in America have the calories on the package (Be sure to look at the serving size to get an accurate total of what you eat) Even fast food restaurants post their calories on their websites and some post them in the stores. After a while you get pretty good at knowing the calories for most foods. Make and keep a list of foods you eat frequently.
If you want to establish a baseline, start your food journal and write in all the food you normally eat. The lights may come on as you'll realize just how much extra fuel you are taking onboard.Write it all down. Even all those extra little bites of food that you might eat while cooking. Keep track of all the calories. You may be amazed at the total number as they sure do add up quickly. Another thing that will become obvious is that serving sizes are usually too big. Measure and weigh what you eat.
Keeping a food journal is key. It makes you aware of how much fuel you're storing up and need to use. It can keep you from over eating because you'll see those calorie numbers going up. Mamma hs kept her food journal going for years now. It may be bit of a pain in the beginning, but it keeps you honest. It also forces you to think about what you are eating. If you get to write down "one cup" of ice cream instead of "one quart" of ice cream you'll feel like you are making progress (and you will be). Keep it religiously and you'll know exactly why you are either gaining or losing weight. The Food Journal should become part of your daily routine. If you want to control your weight, this is a must addition to your life style.
Once you know how many calories you actually eat, you will find ways to reduce without totally eliminating the things you like. And as you develop your exericise program, you will minimize the impact of the occasional excess in calories.