Personally, I always found trying to fix a fundamentally flawed eating approach a nightmare. You are trying to adjust and measure and tweak everything, you don't get anything you really like.
Its easier for me -personally- to start from scratch with an extremely healthy, real food based diet that if I stick too i'd lose weight very fast, then give myself 1-2 cheat meals a week where i eat a reasonable portion of whatever i want. I don't have to count calories because i'm not cutting it close. Nobody blows their diet because they ate too much chicken breast or celery.
It's pretty simple if you follow a bit changed routine...
as you wake up...you need something in your belly... Go for a breakfast as soon as you can... Please take care that it must be really light... Now before lunch or dinner prefer to drink one-two glasses of cold water so that you would not feel hungry and ultimately..would eat less... Other profit would be that the body would use energy and fat to normalise the temprature of water and this way...you would get a workout...and trust me this worked for me!
Drink lots of water. And snack through other the day. This way you eat less. The water so you burn fat faster.
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stick to natural foods and eat very little processed foods. if you are able then cut out all processed foods.
eat healthy and run long but slow.
Eat less, exercise more, its not rocket science.
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