I'm not sure what your carb or fat intake should be, but to cut down on carbs eat more fruits and veggies for snacks. Yes, fruits have carbs too, but if you are eating fruit instead of a bar or pretzels or something the fruit is better for you. I have found that sometimes instead of chips with a sandwich I eat some carrots, I get the crunch like the chips and a lot less calories, I know they don't taste the same, but it curbs my craving. Also, like honeywife said add more protein, like eggs, greek yogurt, lean meats, etc. I have a hard time limiting my carbs, so it's a stuggle for me, but I'm trying to find more whole grain options for breads, and a little at a time, I'm getting them cut back. I hope you find what works for you!
Goals for 2014:
Complete Couch to 5K
Sign up for and complete a 5K
Plan at least 3 outings with the family that involve being active