(Not sure if your question was for me or for postrs before me, but here goes anyway ^^):
No very detailed plan for me. I loosely count calories, but more in a manner of "I know that there are X calories per slice of that bread (because I've been eating it for years and know the specs by heart) so I can afford Y slices". I try to go by about 500 cals/meal, with room for a couple of snacks, but I think most often I end up eating less than that for breakfast, and so it also leaves me with room for 'accidental' treats, if I may say so. ^^; I don't count more specifically than that, since being adamant on counting had very likely contributed to send me spiralling towards an eating disorder a few years ago. (Not blaming calorie counting per se; it's just the way it unfortunately went for me, but a lot of people manage it without problems.)
Also, after years of trying to change my way of eating (since 2005), my body has also adjusted, and now I know by instinct, sort of, what it wants. For instance, greasy foods will make me feel full very quickly, and as a result, I naturally stop before I've done damage. Example: I still eat at McD's from time to time, but a small portion of fries + a small hamburger is all I need to be full there (no more big size meals that amounted to 1500 calories). This is also made easier by the fact that I've never liked sodas, creamed/sugared coffee and tea, not even fruit juice... so I've never felt deprived of those things (and those are just as many 'empty calories' I don't have to worry about, and focus on good, real food instead--like, eating the actual fruit instead of drinking juice).
My eating is far from being perfect. I still eat cookies, some junk food, pizza, etc. But my focus has primarily shifted from rice/pasta/bread as core of my meals, towards vegetables and protein as a core. I envision my meals this way: I want this or that vegetables, now what kind of protein can I add to it? (Instead of envisioning first what kind of pasta, potatoes or rice I wanted, like I used to do years ago.) It has also helped in reducing stuff like fries, which I don't even crave anymore now.
I don't plan for splurge meals/days or whatever, I prefer to allow myself treats now and then, so that my mind won't go into "I feel deprived aaaaaaah!" mode (which leads to binges in my case). There are days when I happen to overeat, but now that my body has adjusted, it also balances things out in the following days (I'm less hungry, and I just don't feel like eating much).
I'm not great on exercising, alas. I had to cut on my gym membership b/c of financial problems a few months ago.
However, I still use some DVDs (like Leslie Sansone's) a couple of times a week; and I try to incorporate 'natural exercise', like biking to work (4x20 minutes, 4-5 days a week), walking to the post office (30 mins) instead of driving there, never using the elevator, and so on.
