I'm down 5.2 pounds since July 1st.
I have been focusing on two practices:
1) being mindful while I eat, and
2) eating only when I'm hungry and stopping when I'm full.
The first was easier than I thought. At first, in order to stop myself from grabbing a book while I munched, I grabbed my son, or my daughter, even my hubby, to come and sit with me. I think all four of us may have even sat down together to eat! (We used to do it all the time but fell out of the practice since the beginning of this year.) Then I just forced myself to pay attention to my food. Interestingly, that started to have an effect on what I ate. I began to realise I'd really rather have an egg salad sandwich with spinach than oven-fried chicken nuggets with honey.
The second took longer to incorporate and frankly, I'm still learning how to do it. I began with keeping a record: when I sat down to eat I would record how hungry I was: when I was done, I'd record how full I felt. Then, we left for vacation and I had to gauge it "on the go" as it were. I began not knowing when I was hungry--to the problem I have now of suddenly realising I'm not just hungry but absolutely famished. I even start to feel a little faint. Sometimes, I make a wise choice and reach for a banana, a few times I've grabbed a candy bar.
I haven't yet begun a "formal" diet, though I've been looking through The Mayo Clinic Diet. I want to look at it more closely and compare it to Bob Greene's Best Life Diet (which I've used sucessfully before) before I decide how to continue.