Hey Cotton, Welcome!
i can not talk for everyone- i can only say what works for me.
I am only new here myself, but i can give you some ideas...
I keep a food diary- i write down EVERYTHING i eat and drink- and i calculate all the kilojoules that i take in, and i also record what exercise i do, how much it should have "burnt" off, and calculate from there. You might find the website http://www.calorieking.com.au
helpful for that. That website is mentioned a lot on here, and is definetly worth checking out. I have found it has made me much more aware of what i am putting into my body. Sometimes it is only little things that you may add to your food- or things that may only seem small, but can pack a lot of energy.
You may not have time to "work out" but maybe you can do some incidental exercise- things such as taking stairs instead of elevators or lifts. Maybe you can go for a walk on your lunch break...?
Sorry, you have probably heard all of these before.
Again, only my opinion- please watch the tablets, and wonder things that make you loose weight fast. The weight will not stay off if you go back to old habits.
But, again, it is individual. Weight loss does require a life change though.
And always remember- another little saying you will find throughout this website."Nothing tastes as good as thin feels"
All the best!