Write EVERYTHING down that you eat, quantity (measure with cups and spoons, not by eyeballing) and time. At the end of the day, tally up either calories or points (if you’re doing weight watchers). It makes a huge difference. Without a record and regularly tallying what you’re eating, you could be eating too many calories or too few. Too few is a problem also, as you can lower your metabolism and burn calories slower, if your body thinks it’s not getting enough food. That’s why eating throughout the day is important, even small amounts.
This approach helped me lose 50 lbs last year.