For me to loose weight, I absolutely have to log each and every calorie and look at the sugar/fat percentages. I get on the scale every couple of days, not to obsess but if I don't I can put on a couple pounds that take forever to takeoff. Some people recommend against this but it works better for me. Logging also helps you learn portion sizes.

I don't have stuff around for snacking (Ok, I try but with WrenchBoy around it's almost impossible). Complex carbs as much as possible. Simple carbs only on the day before and the days of long rides when I'm trying to loose weight.

Learning little things like cut oats are more "complex" than rolled oats and instant oatmeal is like a simple carb. Sweet potatoes rather than white potatoes. Whole fruit, not juice. These little things help.

The South Beach Diet really taught me a lot. Mostly to eat the way our grandparents ate before all this processed crap took over the grocery. Essentially, high fiber, low fat and low sugar.

BTW, that 90/10 rule of maillotpois sounds much like my eating style. Big old plate of green beans, small chicken breat and then, woohoo, the chocolate.