Priorities for Weight Management, optimal energy and performance

Identify Empty and Liquid Calories (including juices) - alcohol, condiments, oils, beverages, snacks 
Blood Sugar and Hunger Control-Timing, meal composition, glycemic load/index, portions, exercise, artificial sweeteners and MSG  (mono-sodium glutamate) aka yeast extract
Monitor Calories- portions and serving sizes, learning to understand food labels and calorie content
Unnecessary consumption due to thirst, stress, emotions, environment and social factors
Focus on Inclusion of good vs. Exclusion of "bad" - significantly (but gradually) increase vegetable consumption (of ALL* kinds- leafy greens, reds, orange, fresh, frozen, canned (watch salt) etc.  *Potatoes can raise blood sugar significantly - limit consumption to about 1 medium potato per meal/snack), add fruits (fresh, dried frozen, canned -watch added sugar in canned and dried) nuts, seeds, beans, grains, lean, unprocessed proteins, minimal added fats, minimal added carbohydrate including "whole wheat" and "gluten free", and especially processed "white" flour products. "MyPlate" is a fair depiction of what an ideal meal should resemble. 
Make smart substitutes- No/Reduced fat dairy and milk alternatives, water with lemon, fresh and dried fruit for sweets, lean proteins for fattier cuts, low sugar/high fiber cereals, 
Artificial sweeteners- may increase acidity in body which results in nutrient loss and promote inflammation,  hyper-sweet taste may cause one to expect, and, thus, crave calories 
Maximize Metabolism- sleep, exercise, regular meals, hydration, muscle mass, nutrition, breakfast, avoid/break up sedentary activity, etc.