You MUST use a food scale and weigh ALL of your food. Don't use measuring cups, and don't eyeball it. Also, don't trust any calorie counts from a restaurant.

You MUST use a food scale and weigh ALL of your food. Don't use measuring cups, and don't eyeball it. Also, don't trust any calorie counts from a restaurant. After a while you get better at not needing a food scale for absolutely everything, but I've been controlling my weight (both gaining and losing) via CICO for nearly two decades and I still weigh most of my food.