First thing to do is calculate your daily calorie needs and stay within that level.
I'm not sure what types
of food you eat, but make sure you get plenty of low fat protein, such as chicken, fish, lean beef/pork, dairy, eggs, beans/legumes, etc. Eat at least 5 servings of fruits/vegetables every day. Stick with none starchy veggies. Apples, pears, etc are excellent for fruits because they have lots of filling fiber. Opt for whole grain over white bread, pasta, rice, etc.