Literally pay attention to what you are eating. Do not multitask and eat at the same time. If you are watching television while you eat, chances are you are not paying much attention to what you are putting in your mouth. Instead, sit down and have a nice meal at the dinner table.
Watch hidden calories in beverages. Unfortunately, every drink other than water, usually contains calories. Soda, beer, Kool-aid and various other drinks, all have calories that add up during the day. Keep track of these calories and include them in your daily allotted count.