Always eat three meals a day. Although you may think that you would eat more calories this way, eating regularly (little and often) keeps your metabolism ticking over. Long gaps tend to force the body into starvation mode and make you more inclined to store food as fat.
Drink plenty of water - 4 pints of day. This keeps your digestive system in good working order. Coffee contains caffeine, a diuretic, which causes your body to loose fluid in the long run.
Cut down on your portion sizes - but only the protein (meat/fish/chicken) and carbohydrate (rice/pasta/bread) and have as much vegetables/salad as you can eat.
Try to leave a little something on your plate at every meal. Don't always finish everything because it is there. Stop and Think - you might have had enough
Try to increase the variety of protein sources within the range of foods you like
Limit yourself to one slice of bread with dinner, unless you are not having any other carbohydrate (rice or pasta) in which case you can have two slices.
If eating out do not have a starter. Have a main course and desert (fruit) only
Desert can be fruit, low fat yoghurt, fromage frais or sorbets
Try having a side salad with your main meal with low fat dressing. This can include lettuce, tomatoes, cucumber, peppers, corn, and scallions.
Avoid eating late at night / too many snacks
Cut down on he amount of quick fast food type meals you eat - pizza is ok but without the cheese
Suggestions Fruit all types, but not too many bananas plus
Low fat yoghurt (fat free, diet, M&S, Muller light, St Ivel Shape) with a little muesli/bran or
2 slices of toast with jam/marmalade/honey or
I bagel or
Cereals with skimmed milk e.g. 2 weetabix & banana