For snacks eat natural food...

• Fruit (apples, bananas, etc)
• Nuts (brazil, almond, etc.)

Instead of candy bars and crisps (potato chips for all my US buddies)

Eat normal sized portions, alot of people tend to "clean the plate" so it helps to not put too much on there to start with.

For your main meals limit (but do not cut out carbohydrates - pasta, rice and bread) and instead focus on fresh vegetables and salad with chicken or fish.

Remember sauces are loaded with sugars and fats so avoid these with your salad... learn to love the taste of fresh food.

Find a meals you like (for example I like boiled vegetables and fish or chicken and salad) and have variations of this meal (different vegetable different meats, different vegtables and different salads).

If you are limited with a choice at work then take in your own food.

And eat fresh fruit.

Remember that you can eat the most early in the morning, then lunch and at dinner eat less.

If you want to get very detailed about this I recomend "Ultra-Metabolism" by XXXX for all the details on how to eat to tune up your body and lose weight.