just joined

Welcome to MFP! Have you done the guided set-up on this site and gotten your calorie target yet? If not, do that.

Then my advice is to just start logging your food as you normally eat. After a week of two of logging everything, look back at your food diary and see where you can make some small, sustainable changes. Maybe you can cut one caloric drink out of your day, or add one vegetable. Make that change, and keep logging. Do that until it feels completely normal, and then make one other small change. Rinse and repeat.

Slow and steady wins this race!