If I have to give only one tip to lose weight it would be the good old: FOOD DIARY
Simple, easy, and very effective.
Your own personal accountability friend.
Write it down during 1 or 2 weeks everything that you eat. Including bites while preparing dinner or lunch box.
What to write:
Time: the time that you ate
What: the food including sauces, bites.
How much: the measurement can be in hands, cups, spoons.
Where: where you were
With whom: if alone or with family, friends, boss, etc
How: If at home quietly or in the car rushing or standing at the coffee shop, etc
Mood: if stressed, tired, sad, anxious, worried, happy, etc
I still do it myself every now and then to reset when I feel things getting out of whack.
This will give you a very precious information, we can then map out your behaviour in accordance with mood, company, place, time, and create a strategy to better overcome any pattern that doesn’t serve you.