Pete, keeping a written plan really has helped me. I try to plan out my meals the day before and if it is not written down I don't eat it. Pre-planning has been working for me especially when people are always bringing in food and goodies to share. I just let them know it was not planned for so I can't eat it. I do a free program from My Fitness Pal, on line and that has been great. You can decide how many calories you want to eat as well as the percentage of Protein, Carbohydrates and Fat to help you stay on track. I figure what every helps is always good.