Almost everyone who is interested in changing the way they eat is motivated by fat loss. There's nothing wrong with this, and given the state of the country (and much of the world), it's an appropriate motivation.
Changing your diet (as opposed to going on a diet) to facilitate fat loss really comes down to just three simple things:
Reducing the amount you eat. (Quantity)
Reducing how often you eat. (Frequency)
Eating better foods. (Quality)
That's it! You don't have to do all three (although it usually helps). Some people even increase their meal frequency, but with a reduction in quantity and usually and increase in quality.
Let's take a closer look at each of these changes.
There are many online tools and apps for tracking the foods you eat. (I like myfitnesspal.) Most can show a variety of statistics on the nutritional composition of your diet. One of the most important values they show is calories.
Probably the most common health/fitness objective is to "lose weight." But is that what people really want?
A quick and sure way to lose 10, 20, or more pounds is to hack off a limb. But no sane person would do that, not only because it would hurt (a lot), but it's also not the kind of weight people want to lose. Nobody's looking for "Secrets to Losing Bone" or "3 Ways to Shed Muscle...Fast!"
Ah, pity the poor maligned calorie. Rarely in history has a unit of energy been so vilified and misunderstood. You never hear people saying bad things about joules. Heck, famous authors have been named after them. Remember Joules Verne?