The next step in your weight loss odyssey is to keep a food journal. Get an 8 1/2 x 11 spiral notebook as well as a small pocket notebook. Now write down every single thing you eat every hour of every day. You may not need or want to do this forever, but many dietitians and weight-loss experts recommend that you keep a journal indefinitely. What you are going to do is to write down everything you put in your mouth by spoon, fork, finger, straw, or any other method you might use to get food or drink in your mouth.
An LDS hymn contains the words "angels above us are silent notes taking of every action," so don't think you can fudge your weight-loss journal. Write down the date, the time, and any information you want to write about the meal or whatever it is you are consuming or drinking. Write down the food, portion size (large, small, medium, whatever), whether you take seconds (same: large, small), or, heaven forbid, thirds. Write down everything you drink except water, including 12 ounce soda cans, whether diet or non-diet, 64 ounce guzzle cups, milk, juice, coffee, tea, alcohol, anything else you can swallow. Write down every Dorito, Cheeto, potato chip, chocolate chip cookie, salted peanut, turnip, french fry, Big Mac, milk shake, doughnut, bagel, candy bar, Hershey kiss, chocolate raisin, super-sized fast food order, piece of birthday cake, taco, enchilada--you get the picture.
For the first few days, just write down everything you put in your mouth and swallow. Say how much, more or less: a handful, two or three, a bagful, whatever you ate or drank. You're smart. You can see where this exercise is going. After a week, take a long hard look at everything you wrote down, everything you ate or drank. Write down your findings and your thoughts. Then decide what you need to do.