To add to TryToDo's great suggestions:
1. Soup, specifically homemade veggie soup. It will keep you fuller, longer, and veggies are necessary for weight management.
2. The biggest meal of the day should be lunch, and try to skimp when it comes to supper. Personally, small suppers make all the difference.
3. Focus on meals, and try to avoid snacking.
4. Veggies can be limitless, but try to monitor/measure grains. Measure cereal, pasta, rice . . . that is where the calories are, plus wheat doesn't necessarily do the job to keep one full, funnily enough. And those grains, whenever eaten, should be whole (no white flour!)
5. It's all about training the palate; I try to only have sugar/cake on Shabbos, and while the first few days are hard, I just don't crave it anymore the way I used to. Roasted veggies can be so sweet that they are like candy.
6. Nothing will happen overnight, but in a short time there will be results, but one has to be willing to stick out that first week or two to acclimate to the new lifestyle. Just hang on!