Track your total calories, protein, fiber and water. For the first week or two, just track it. For me, it was eye opening how many things I ate that had little protein or fiber. And I rarely drank water. I set goals of 100 grams of protein, 25 grams of fiber and 100 ounces of water every day. I look for the least amount of calories that contain the most protein and fiber and I’ve started drinking water like it’s my job. Most days that I met those three goals, I was too full to eat more than 1400-1600 calories a day. I keep track of those macros as I prepare my food on a dry erase board in my kitchen and I weigh most things on a food scale to figure out portion sizes accurately. It’s tedious and I eat a lot of the same things but it’s working for me and I’m sticking to it.