What helped me lose weight, and keep it off, was drinking milk. It fills you up, and it really doesn't add a lot of calories to your day. Eating fruits and veggies is great, but it doesn't really fill you up, and I realize that I'm tempted to grab something else to eat with it, like another carb. So what I do is drink milk or eat yogurt with the fruit and veggies. It keeps you full longer and you don't feel guilty because milk is very good for you.