I agree with the journaling.
I have lost 30 lbs this year with a combo of calorie counting and lots of exercise.
Basically, to me it's all about subsitution where I can live with the substitute, and portion control where I can't, and staying away from triggers when at all possible
For example, I hate ff cheese, and I love red meat (and don't want to give it up). So, I portion out my meat and real cheese and make sure I am keeping it within my calories, but I don't remove it from my diet.
Chips, however, I have not had success in portion control. So, I avoid them, or keep them to cheat days only.
But, I have also found some great substitutions... light butter, ff sour cream, baking things instead of frying them, sugar free pudding cups or mousse, skinny cow ice cream sandwiches, bagel thins instead of bagels, I could go on and on.
Hungry Girl and Eat This Not That are great sources for substitutes, too.
Good luck!