I'm going to start you where I started, if I told you everything I do now I'm sure you would be overwhelmed and run away. Hopefully you downloaded one of the calorie tracker apps and have been getting to know it for the past couple of weeks. If not, it's not too late.
It's just as simple as it sounds, record everything you eat. Everything. Including condiments. It makes you realize how fast those pesky condiments sneak up on you calorie wise. Make sure you do NOT eat less than 1200. I have mine set to 1300 just in case. Any number below 1200 puts your body into starvation mode and we don't want that!
Back to condiments, I would recommend to give up on those. They are full of sugar and fat. Instead, try lemon or lime juice on your salad. If you MUST have a salad dressing, go for a fat free or light dressing. Italian dressing is probably one of the better choices.
Another simple switch you could make is from white bread to wheat or multigrain. My personal favorite is Sara Lee's 45 calorie multigrain bread. It tastes way better and much healthier.
I also have switched from regular milk to almond milk. Would you rather have a 150 calorie cup of milk or a 30 calorie cup of almond milk? And, to be honest, it doesn't taste that bad!
Also, switch from soda to water. It's not easy for a soda addict like I once was. Don't stop cold turkey, but cut down. Maybe to one a day for a week. Then switch to maybe half of a can per day. I'm proud to say that I have been soda free for a couple of years. (minus when I was pregnant and was craving dr. pepper) After only drinking water for a while, you'll stop craving all the soda. And, don't be surprised if you take a sip of one in a couple of months and find that it tastes gross.
One more change is from fried to grilled. Fried foods are a HUGE no. Always always go for the grilled or baked option. This was a hard one for me. I'm southern. We fry EVERYTHING. But, If I can live in Mississippi and avoid all the fried foods, you can too.
When you go out to eat, don't freak out! There are healthier options on every menu, including Mcdonalds! Check online at the restaurant's nutrition menu. At McDonalds I always go for the Sweet Chili Grilled Chicken Wrap. At Chik-fil-a their Market Salad is amazing (and when I'm extra hungry, I get a side of 6 piece grilled chicken nuggets)! At Wendy's I fell in love with the Almond Berry Chicken Salad.
When eating at a buffet, be sure to fill up on healthier options before anything. Say, fix a salad and have yourself a cup of fruit or veggies before eating anything else.