Some more
Write down everything you eat and review at the end of the day, again at the end of the week. Once you get in this habit, it's second nature and you will be amazed how much stuff you avoid because you don't want to write "cinnamon roll" on your food journal. LOL. There is some kind of strange power involved in seeing what you eat written down that motivates you to make changes. Show to family/friend weekly so they can laugh at the bad stuff you ate or give a compliment for a good week.
If you have a sweet/junk tooth, and just have to have a sweet every now and then like me. Eat a few spoonfuls, then THROW THE REST AWAY. Don't eat it all out of habit. Eat only until the sugar craving subsides then DITCH THE REST. Sweets and fast food are exempt from the "don't waste food" rule IMO. Waste it. Never let the habit of chewing, eating control your big brain when there is a sweet or processed food in your hand. The very instant the craving is done, after a spoon or two, trash the rest. I love Dairy Queen cheeseburgers, but what I found is that I love only the FIRST THREE BITES, then good ole eating habit takes over and I don't even realize I'm eating the rest. I get 90% of the benefit of that junky taste from those bites. So I toss the rest.
Get a food scale and use it until you can eyeball accurate portions. Most people underestimate how big the portions they eat are v healthy portions, such as 8oz, 4oz, 1/2 cup, etc.
Don't weigh every day, once a week at most, maybe less.
Get to know spices, ginger, cumin, curry, hot sauce, chili powder, cinnamon, paprika, rosemary, many more. Anything you can make tasty with mayo, butter, excess oil, ketchup, sugar, can be made just as tasty with low calorie condiments like mustard and spices.
To repeat BEANS! Darker the better. Buy huge bags of pinto and black beans, cook big batches and freeze. 1. Wash beans. 2. Soak in too much water over night. 3. Discard soak water and bring to boil in fresh water with 1 tbsp olive oil. 4. Turn down to medium low simmer, stir every hour. 5. Done when beans are soft, 2-4 hours. 6. Season and salt only when near done. Experiment with seasonings until you get them tasting so good you look forward to eating them. Easy. Cheap. Protein. Fiber. Cook enough and you don't have to do it but twice a month, but it's really no hassle even done more. If you can replace all grain and esp processed products in your diet with beans, that single change may be enough to lose 1-2 pounds a week due to the fiber, protein and fullness factors.
Get a nonstick wok and learn to stirfry, a kid can do it, takes less than ten minutes. 1 tbsp olive or peanut oil, high heat, chop onion toss in, chop chicken toss in, then sky's the limit, you can toss anything and the kitchen sink in there, sweet potato, asparagus, broccoli, carrots, green beans, peanuts, mushrooms, garlic, ginger, almonds, fruit. Long cooking veg like baby carrot or potato can be nuked for 2-3 minutes then tossed in. Soy sauce and spices to taste, done in under ten minutes, wok cleans right out. Once you get a couple weeks eating real food, fast food will make you retch.