Take a holistic view of what your goals are and how you will achieve them. Don't worry if you slip up, as long as you get back on the horse. Embrace the 80/20 concept. It's a lifestyle change. The weight wasn't put on overnight, and it won't be taken off overnight.
Eat paleo and cut your carbs way down, in conjunction with resistance training.
Consistency in working out which includes sprinting and heavy weights
Get at least 8 hrs of sleep every night if possible.
Variety in food/cooking.
I weigh myself every couple of weeks and adjust my caloric intake if I'm gaining.
Eat less and move more. Remove any food that might make you overeat from your home.
"Right is right, even if no one is doing it; wrong is wrong, even if everyone is doing it." - St. Augustine
Who says back fat is a bad thing? Maybe on a fat hairy guy at the beach, but not on a crab.