It sounds nitpicky, but I started by keeping a thorough food diary for 3 weeks (I really didn't need to do it that long), weighing and estimating calories. Totally non-judgmentally, just to see. Some things shocked me. I always thought sugar was my biggest bugaboo, but it turns out that good bread and cold butter are my real nemesis. And juice!
What I'd do with this information was to chip away at what I ate. I switched the cream in my coffee for half and half and slowly reduced how much I put in. I would slowly reduce the amount of sugar in it until I could stand less. My berry-and-plain-yogurt breakfast got less and less sugar sprinkled on top. Little by little, no big moves.
Also, I tended to notice where I was hungriest, usually lunchtime. Like june'smom said, I didn't cut out dessert. What I did was weigh it and estimate the calories (yikes!) and reduce it little by little. If I ate something really fatty and heavy for lunch (like lasagna) I would have soup for dinner. The day after a celebration was a "soup day"-- usually chicken soup with loads of veggies in it. (Soup days are a good thing now and then to reset your habits, but too often becomes a grind. Use them sparingly!) Second helpings were out. But if I was hungry, I would add something else. So, the main course would be followed by a salad. Still hungry? Added a sliced apple. Still hungry? A few prunes. Then maybe a tiny bit of dessert. But never seconds.
Like I said, my biggest meal is lunch. Dinner I try to eat less. The hardest thing was breaking myself of the habit of eating snacks after dinner, but it was key. I had to completely drop bread, butter and juice for a while, but I can have both. I'm a little bit better at self-control now.
As far as total weight loss, forget it. Set a goal weight and forget about it. Can you lose *one* pound this week? Just one? Remember, for us it is still a victory if we can just maintain! that's where I've been since losing 40lbs (which took one year to lose), maintaining at 148, but for months and months. However, it has crept down because I know a few months ago I was maintaining at 152. It is still an amazing victory, even though with my small frame I could still stand to lose 20 or 25 more.
Yes, and load up on fruits and veggies. Skipping sugar and bread completely for just 2 or 3 days really reset my appetite for fruit, but I love my sugar too much to want to drop it entirely.
Good luck! Walk walk walk, do yoga videos, even just for 15 minutes (YogaKids ABC is really nice for my back, so I have no qualms when the kids want to put it on!)