Write down everything and I mean everything you consume, keep a running daily tab of calories, fat, protein, carbs and fiber. And weigh yourself every day at the same time and write that down too. Eventually, you will start to see what level of calories/fat/carbs you need to lose weight. These are the tools that allow you to be in control. Without them, it's like driving without being able to see the road, maybe you get to your destination, maybe you don't.