Rules work well for me. For some people creating rules just makes them want to break them... but being the little Virgo that I am, I enjoy having rules and following them.
For my weight loss which has been gradual and maintainable w/ in a couple lbs up or down I have come up with some rules and substitutions.
Instead of candy bars I eat Luna Bars (relatively healthy granola bars) and I only do so once or twice a week.
No fast food or junk food. (Meaning burgers, fries, chips, candy etc.)
I eat Amy's no cheese pizza if I must have it and eat one square of dark chocolate if I must have chocolate.
I like to use pita's or tortillas as a bread source... and top my taco's/burritos with chopped cilantro, green onion vs. sour creme and guacamole. (Though I will indulge in the occasional avocado.
NO arbitrary snacking - food planning is key for me.
NO eating right before bed.
Eating most (80% to 100%) of carbs/grains at breakfast and lunch.
Drinking A WHOLE LOT OF WATER! I drink as much water as I can. With the occasional tea.
I read the back of everything and look for foods with high fiber, low sodium, low calories (so i can eat more
).
As a personal/ethical choice I don't eat factory farmed meat which also greatly limits my food options and subsequently forces me to make healthier choices.
If any of this helps you out I'm glad. It's not easy but it's been totally worth it for me!