Something I have been doing is recording my intake and excersize on Fitday dot com. It has a free membership (also a fancy one for $). The free version is plenty good for me.
I have been counting carbs and doing water excersize (my knees are shot) 4 times a week. It really does help to be accountable to yourself. I try to keep my carb count under 100 grams or so and that means virtually no desserts, bread or potatoes and rice. Most of those foods may not be high cal in themselves but seem to always have fat componants i.e. bread & butter, potatoes and gravy etc. (At least that is the way I like to eat them) My carb splurge is oatmeal cause it really holds me all morning.
I eat plenty of veggies, berries, between 6-8 ounces of protein a day. Its coming off slowly I have lost 12 lbs since february.
Edit. Nuts are a little high calory wise, but low in carbs. I love almonds, the wasabi version or cocoa coated ones are really helpful. I eat 30 to 40 a day.. Soooo good!