my fitness pal I hear works well, but i'm a moderation guy--everything in moderation including moderation!
Find your TDEE and stay under that if you want to lose weight. There's a lot of good programs out there, and I don't think you should pay for any of them....free versions are fine.
I personally use this when I change up my diet. Just for a few days to get everything dialed in. Make sure its all right. Works very well acually. I would recommend it.
dry erase board on the fridge. I see it every meal, been doing it for so long I don't even need to look and can eyeball measurements for my goals. But I still write everything down on a dry erase board.