If you're not recording your food I'd suggest starting there. I record everything I eat and then I know where I need to make improvements. The thing that has worked best for me is to plan as much as I can. I usually have the same 3 breakfasts, so there aren't many surprises there, then I have lunch that I've prepared ahead of time, and snacks for during the day that I know are healthy. In the morning I record everything I plan on eating up until dinner time, because that is ever changing feeding my family, so I know how many calories I have left. My day is usually breakfast, a snack, lunch, then sometimes another snack, then dinner, and usually an evening snack. The dinner and evening snack are always the hardest for me not to go overboard, but knowing that I only have so many calories left for the day helps.
Try not to deprive yourself, but maybe if you've done well all week you can have a pack of peanut m&m's or go for a bear claw. I try to do well all week because I know Saturday or Sunday my kids will want me to make them pancakes or something special for breakfast and I may have a bowl of ice cream. It takes time but now that I'm in the routine I find it easier to stick to it. I'm finding myself not as "hungry" as I used to think I was all day. I still have days that I pig out and eat way too much, but not as many. I feel so much more empowered now that I'm in better control of my eating, it may seem silly, but I do.
You can do this!! Make a plan and stick to it and you will succeed!
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