it's hard to answer this without having a good idea of what you're eating, but, if you can't count calories, at least try this:
Before every meal, take a mental accounting of what you've consumed for the day--everything. You don't have to tally calories or fat grams, just think about it and then use that information to adjust your current meal as needed. If it's dinner time and you think about your day, and you realize you haven't had many veggies, make sure to serve yourself more veggies, and less of the other dishes.

Also, try making little changes, like cutting out mayonnaise, or eating egg whites rather than whole eggs. Switch to diet soda or sparkling water. Avoid high-calorie coffee drinks. Little changes can make a big difference.

Eating things that fill me up faster seems to help. Substitute a cup of grapes for a box of raisins. The sheer volume of grapes will fill you faster and you'll be taking in less calories. The same is true for apple slices. There a book, I think it's called Volumetrics, that shows what foods will fill you faster with less calories by their sheer volume.

I found that when I was working out several times a week, I just ate more. I know I need to exercise, but I'm trying to find that balance where I can get in my exercise without having to fill up afterwards.