hi there.
something no one else mentioned, that I do and it helps so much, is write down everything that crosses your lips. I track all my foods and the number of glasses of water, even. Also I keep track of my exercise. I gave up juices (except occasionally in a cosmopolitan!) and diet products as the artificial sweeteners cause our bodies to experience the calories wrong though i can't quite explain this in a way that makes sense. No diet drinks, no diet anything--though it didn't immediately make a visual impact, it did with time. and the advice to eat foods our grandmothers would recognize is spot on!
good luck, it can get easier with practice...and remember a lapse in not a relapse, just think of it as an opportunity to learn why you did what you did
Laurie