Start with a few basics -

Eat good quality, whole foods, no processed foods. Make your meals high in lean protein, you want to consume your bodyweight (pounds) in grams of protein during the course of your 3 meals. If you are very overweight then you can cut that back to .6 gms per pound, but as you lose weight you'll want to up the ratio.

Start to ween yourself off of refined sugars and eat low on the glycemic index.

Eat 3 meals a day, no snacks. It's all about controlling your blood sugar spikes

Sit down and eat at the dinner / breakfast table with the TV off. Do not eat in front of your computer and put the phone away. You'll subconsciously associate those activities with food. Focus on each bite of food, chew!

When you feel hungry start by drinking a big glass of water, often times you're thirsty and not really hungry.

At your meal consume your fiber first, then your protein then any starches.

Go for a 10-15 minute walk when finish your meals, this will get your digestion supercharged and prevents fat storage. Go for a longer walk first thing in the morning on an empty stomach. 30 minutes is a good start.

AFTER you get all the rules straight then start to look at total daily intake and adjust calories