MK,

My list is short and easy....do what your physician tells you to do EVERYDAY....practice it everyday until it becomes a lifestyle EVERYDAY.  My physician advised me to eat meals, three times a day until I was satisfied and explained that my body would let me know WHEN I was full (the first time I hiccup or belch in my case) and to avoid empty calories if I had a snack, choosing to eat protein first always. 

I continue to do that today, only now that I'm in maintenance I allow myself a treat weekly....sometimes its a glass of wine, a cookie, a handful of potato chips, and I ate a piece of pie at Christmas (which made me dump so bad I will never eat another piece of lemon icebox pie again).  I continue to exercise daily (I do Zumba and love it). 

I currently weigh 149 and I flucuate between 145 and 149.  I will NOT let myself reach 150!  At 149 I start drinking more water, cut back on snacks, am rigid with what I eat and add to my fitness regime. 

In some ways, I think maintenance is harder than the actual weight loss.  My tool still works, but my brain knows I'm thin and tries to convince me I can have that piece of cake or brownie, etc.  Willpower is something I have to call upon everyday.  I simply do not let my brain sabotage me!

I hope this helps.  Good luck, keep the course!