Here is a simple tip that can be found in any diet/weightloss/fat loss program. Keep a food journal. There's no better way to keep track of what you're eating than by logging it. Record every morsel that goes into your mouth. This will help you keep a tally on your caloric intake. In the event you hit a weight-loss plateau, you can look back and see what foods could be preventing you from losing. All you need is a spiral notebook and a pen to keep tabs on your eating behaviors
Even if you do this for one week you can get an idea of what you are eating and how many calories you are putting into your body over and above what you need for daily energy requirements. I found that writing down the times also helps you see what your eating habits are.