I bet most people would be surprised to learn how many calories they're eating throughout the day that they don't even really realize. If you are trying to lose weight but don't know how you can improve your diet, I suggest taking 2-3 days and writing down every single thing you're eating.
When you do this, it's important to write down even bites of things you consume because those little snacks can really add up. You might realize that you're eating an extra 300-400 calories a day.
Once you know where you're expending your extra calories learn to cut those things out. By avoiding the extra calories you could be losing an extra pound every 9-11 days.