I work in IT and made some adjustments to my lifestyle. Here is my weight every Saturday over 18 months. I am surprised at the amount I still consume. Maybe more what, than how much. Main thing I have learned is that diet is about what you eat over a month, not a day. The massive slice of Snickers Cheesecake with ice-cream I had after last night won't impact my weight unless I do it regularly.
Walk 2.8 miles daily (so Google fit tells me)
Don't eat much bread, no butter
Skimmed milk
Porridge and fruit for breakfast
Vegetable curry etc for lunch
4 or 5 pieces of fruit a day
Lots of Coke Zero / Diluted juice
Dinner - whatever
Don't eat after dinner