I use Fitday.com to measure my Calories consumed to Calories expended ratio. I shoot for between 500-800 calorie deficits each day. Usually I hit them, occasionally I slip. So far it is working for me. The key is slow and steady. Crash dieting will only lead to binging which will reenforce bad eating habits. A long slow steady approach not only keeps the inertia going but gets you into better eating habits as well since you are doing it for longer. Excersize allows me to eat a little more and feel less like I am starving myself.

I am not so good with the vegetables (picky eater) but I find smaller portions and a multi-vitamin (yeah I know it isn't as good as vegetables but it is better than nothing) helps.