In time I've picked up some tips from TV shows and magazines, some basic
principles that I try to apply (without always succeeding though ).

1.      I should eat small meals, eat them often each day.  Small and often eaten meals are better because our body is just like a machine that consumes energy when preparing the digestion. If we eat more often, it will have to prepare for digestion more often and that means energy (calorie) consumption.

2.      3 moderate meals with 2-3 snacks in-between would be ideal.

3.      It's important to eat slowly and chew well.

4.      As much exercise as possible.

5. Nutritionists recommend 5 fruit & veggie servings a day. I remember reading that women need more vegetables than men do, but I can't recall the reason why that is. Maybe you know it, so do share :)