Tracking food consumed is basically what works for me as well; I have been doing so for at least six years with decent results (30 lbs. weight lost and kept off with generally better health).
I am very strict about this when at home, weighing and recording everything; but, when travelling, I generally rely on gut feel (or my eye
for calories) for both calories and nutrition.
I use a tracker not only for the calories but also to make sure that I am getting enough protein along with some vitamins and minerals that are hard for me with a reduced calorie intake.
Finally, I do try to get some kind of exercise each day: Walk, run, bike, lift weights, something. Skipping one day in a week doesn't concern me; if it looks like I am going to miss more than that, I start adjusting my schedule.
Originally Posted by krotoole
I've been doing sustained weight loss for about 8 months now...totally agree that actually measuring what you eat is key. I now measure my breakfast every morning. Hard to do that at lunch b/c I eat out with colleagues every day, but I've done enough of it at home that my "eye" for calories has gotten better.
That + brutal adherence to logging what I eat in MyFitnessPal (using the bar code scanner whenever possible) has made a huge difference. I now have a rule that "if it doesn't go in the app, it doesn't go in my mouth."