1. Log every bite- EVERY bite- tastes test included. On my Fitday account, I made up a 100 calorie "Extra Calories" for times when I might take a bite or two of a store sample or a snack item that someone may have shared with me and I wasn't able to read the label to figure out how many caloriess I had.
2. Myself- I juggle my calories around daily. Look in my blog in my signature for "The Wendie Plan in Calories". If I know ahead of time that a special occasion is coming up, I use that as my high day (BBQ, weddings, out to lunch with friends, etc.). If something comes up unexpectedly that I go over on a day, I shave off calories the rest of the week until I've brought the average down to where it should be for the week.
3. I never deprive myself. If I want a Mounds bar, I eat a fun sized bar, but at night just before I go to bed so I don't crave more, lol (once in awhile, I do deviate and have it during the day- just make sure you're strong enough to say "no" after one.). Same with any other food- I enjoy it, but count every bite. 100 Calorie packs have been my friend for when I have the munchies.
4. Get a food scale, as measuring cups don't accurately measure the food, and often times, you end up consuming more calories than the serving amount alloted. Weight scales are much, much more accurate. I count everything by grams, except for meat, to which I use the ounce measurement. The one I use, you can put any bowl or plate on it, and it will set itself to zero so you can measure things like cereal right in the bowl.
5. Exercise! Even if it's just walking in place in your living room while watching TV or listening to tunes for a half of an hour, just do it. Also, when I watch TV, I keep a resistant band next to me and used it during the commercials.
Best of luck! I enjoy this diet much better than any other out there. It's just commen sense- consume less calories, exercise more= weight loss.