I am no weight loss guru, but I have studied up and tried a few things that have worked for me. When I was trying to lower my body fat %, I ate the same macros Beerman suggested 60% Protein, 20% Carbs, and 20% non-saturated fats(Use extra virgin olive oil for cooking eggs, chicken etc...).
I also make sure I eat a healthy snack every 3 hours, like no fat yogurt, no fat cottage cheese, low fat triscuits etc... By eating every three hours, your body doesn't store your food as fat to use for energy storage. Your body will use your frequent meals for energy, and then use the your fat stores when needed for energy. Most people think that eating less frequently with fewer calories will help them lose weight. Eating less frequently with fewer calories usually does the opposite by storing the food you do eat as fat.
The easiest way I have found to manage my eating is by determining how many calories my body needs per day, and then divide that number by how many meals I will need to eat to reach my goal. For example, if I am going to eat 2000 calories per day, and I plan to eat every three hours starting at 7:00am, I will need to eat around 5 meals per day. Divide your 2000 calories by meals per day(5), and you get 400 calories needed per meal. Here is a link to a calorie calculator.
http://www.bodybuilding.com/fun/issa64.htm Scroll down about 3/4 of the page to find the caclulator
If your inclined, try the 5 small meals/snacks a day for 3-weeks and see if it works for you. Re-evaluate your progress after that time period to determine if you are losing weight to quickly because of too few calories, or if you are gaining weight because of too many calories.
