This has been the biggest factor in dropping my first 10 pounds, the next 15 was on the bike as well. If when you're done eating you feel "full", you ate too much. After your meal you should feel "not hungry". If that means you need to have a snack in 3 hours, that's better, five very small meals is better than 3 feasts.

It also means I've cut back on going out for lunch with my direct team, and no more buffet's. I've started bringing in lunch, and going for a walk at lunch with a co-worker on a different team who's trying to slim down a little too. Makes for excellent co-encouragement.