I totally second tracking what you eat in some app that has a large database of food to pick from. Myfitnesspal I can account for. I personally used the IIFYM method ("If It Fits Your Macro's") to get weight under control. The idea is that you define a weight loss goal, e.g. half a pound per week, and it will calculate an upper bound for the amount of calories, fats, sugars and carbs (the macros) you can eat every day. You can eat whatever you like as long as you don't go over those boundaries too much. Myfitnesspal also allows you to input exercises, which raises the amount of calories you can eat in a day. Basically, it's a bit of work to fill in what you're eating every day, but it is extremely valuable information to change your diet because you can just see that eating PB ruined your fat macro. See it as a scientific food experiment, N = 1. There are so many foods that seem healthy but once you log them it becomes obvious that it's what's keeping you above your desired weight. Cut or limit all foods that are high in certain macro values and down the scale will go.