Sorry ladies - lurking mostly for now. AF is around the corner and has totally dropped my mood. Bad timing really.

Onyx - that is a tough one, it really depends on what it is that is making you fat, so to speak. For me I need to watch carbs, I love my bread and pasta to the point where if I let them, the other good stuff gets pushed out of the way. So it is good for me to note what my white carb intake is. With the CSIRO TWD I tick off a portion sheet, it has listed carbs, proteins, fruit etc. I have found that helpful. Other find Calorie King good, just go in there and log what you are eating. It should give you a good idea about how over you are going calorie wise. You could also try the trick of using smaller plates and bowl to lower your portion size.