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i found tracking what I eat worked for me. There's software that you can use to enter the amount and type of food you eat for each meal to let you know when you've eaten too much. The one I use is balance log, which came on my clie and isn't made anymore. It lets me put in my weight, weight goals, exercise amount, etc. and it tells me what my target intake is. I track my intake and exercise and it is reasonably accurate. it works well long term as I have a better idea of the nutrients in food and the amount I should eat. It lets you track things like protein, carbs, vitamins, etc. so you can adjust what you're eating to get the nutrients you need each day. Going on a crash diet or taking supplements is foolish because you will go back to your original eating patterns. You need a diet that will work for the rest of your life, not something that will make your weight yo-yo.
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