My tip is to track your food. It's less about counting, and more about accountability. Yes, being aware of your calories is huge. Yes, thinking about the content of each bite that passes your lips is a big deal. But gaining an awareness of your bad habits is probably the most critical lesson you learn through tracking. It helps you become aware of when you tend to eat poorly, what triggers your binges and what foods push you off the wagon. You also learn from your reaction to tracking.
How? Well, at some point, you're going to get that "I don't want to track this snack/drink/cheating bite" feeling. When you feel that - it means you're cheating yourself.If you don't want to track it, you shouldn't be eating it. Just because you didn't track it doesn't mean it didn't happen. If you ate it, your body still processed it, your system absorbed it, your ass will show it.