If you want maximum results, there should be a well thought out plan.
Learn about portion sizes.
Yes, many of us eyeball or serving sizes. The truth is, most experienced fit professionals have weighed out our food at one time or another. This period of tracking will allow you to know exactly what 25g of protein looks like or 1 cup of cooked oatmeal. After getting that down, you'll be able to put the scale and measuring cups to the side.
How many calories do you need to maintain.
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For the most part people eat the small amount of calories week to week, month to month. Day to day may vary but it evens out in the end. Discover what that magic number is for you. From there we can determine how low or high you need to go to reach your goals.
Lose fat more efficiently.
Unless you eat the same thing everyday calories may vary. Over 8 years people have generally been dead wrong about the amount of calories they eat. Alcohol, coffee, "only 1 small bite " from 4 different items adds up!
By tracking your intake, you will have more certainty about how much your eating and will waste less time by eliminating errors.
Limitless Data
From MyFitnessPal, Google, fatsecret.com, phone apps, ect.. ect..
there's plenty of options when it comes to finding the right numbers.
Also you will have a record of what works and what doesn't. When we get stuck, it's nice to look back at a time where we were successful. This gives us the blueprint to get back on track.
Eliminate cheat meals
Instead of cheat meals, you will just have 1 or 2 high calorie days. Going 200 - 350 calories above your daily intake once per week is enough to keep the crazy cravings at bay.
