The left and right boundaries for weight loss are Hungry and Full. The more you feel full the more likely you are to gain weight. The more you feel hungry to more likely you are to lose weight. Too much time is spent monitoring the quality of foods eaten instead of the quantity. By focusing on quantity one can feel weight loss instead of plan for it.
A fool proof way to control your weight is to control you feelings of hungry and full. In a week pay attention to how many nights you go to bed hungry as opposed to full and I guarantee you will lose weight.