I would recommend setting my fitness pal to a 0 lbs weight loss goal. Approximately 3500 calories of defecit a week equals 1 lb of weight loss per week.
I’ve found it really helpful to know how much I can eat to maintain and then deduct from there.
Also, I will occasionally enter in food for the day first thing in the morning. If I want a beer in the evening, I plug it in during the AM so it’s budgeted.
Avoid eating right before bed. Try to give yourself at least an hour and a half between eating and sleeping.
Training before eating in the morning, over time, is a more effective way to burn fat. Takes a while though.
Drink plenty of water - I try to drink a decent sized glass before each meal. Helps me not overeat.
No cheating for the first month. Your body will adapt to the calorie restrictions and the exercise in that time. Don’t mess it up! After your metabolism is boosted, a cheat day every now and then has much less impact.
I used MFP to loose about 40 lbs. Any calorie counting app will do the job, just be sure to apply good eating training habits throughout to boost the apps effectiveness. And I find that the TR podcast often has nutrition tips.