I have found that, even when I exercise regularly, I cannot lose weight (and often I even gain weight) if I do not meticulously keep track of my caloric intake every day. There was even a study published last year concluding that people who keep a "diary" of their caloric intake are significantly more successful at losing and managing weight than those who do not.

The way I keep track of my caloric intake (and the calories I burn through exercise) is by using the "Daily Plate" feature at livestrong.com/. It is free and very easy to use. Basically you just enter some basic information about yourself (height, weight, age, weight loss goal, normal activity level, etc). Then you enter the foods you eat and the amount of servings for each through the course of the day, and also record your exercise. The web site does all the math for you and keeps track of the number that really matters, which is your net caloric intake each day (calories you consume minus calories you burn). There's also a page where you can track your weight, and it has a graph so you can visualize your progress (which is a great motivation tool).

Just to give you an idea of how my program is configured, I wanted to lose one pound per week. At my height and weight, 2500 net calories per day would maintain my weight. To lose one pound per week, I had to reduce my daily net caloric intake to 2000 calories. Let me tell you right now that doing that is not easy. I often find that the harder I exercise, the hungrier I get. There have been many days when I have exceeded my daily calorie limit even after exercising vigorously for a full hour. It takes a lot of discipline.

One more important caveat: Be honest with the entries you make in your Daily Plate. The only person you'll cheat is yourself if you fudge the numbers. But it sounds like you're off to an excellent start, and I wish you all the best. You will really thank yourself if you stick with it and get yourself to a healthy weight.