No matter what fad diets tell you, weight loss comes down to a simple balancing act: to lose weight, you must consume fewer calories than you use. Exercise and diet both play into this. It can feel tedious, but, one of the best ways to make sure that you are on track to lose weight is counting calories.
When you are trying to lose weight, cutting out high calorie foods and drinks are a good place to start. For instance, if you typically have a latte each morning, switching that out for a cup of coffee with skim milk and artificial sweetener can save hundreds of calories each day. Merely eliminating sugared sodas from your diet can reduce your calorie intake significantly, as well
Cutting your portion sizes is another excellent way to cut calories. When you go out to eat in Salt Lake City area restaurants, ask that half your portion be put in a doggie bag before the food even gets to the table. When eating at home, make portions of calorie-dense food smaller, and fill your plate with lower calorie foods such as steamed vegetables. Portion reduction is, in fact, why and how bariatric surgery works: after surgery, it is physically impossible to eat as much food as you ate before.
This is important even after weight loss surgery. You will need to make sure that you do not overeat, as that can cause unpleasant side effects. You also need to make sure that you are, conversely, getting enough calories and other nutrients to maintain basic functions.