Definitely stick to the 1/3 superfree rule, Superfree are all your fresh fruit and non-starchy vegetables.
Be aware that, even though the free foods are 'free', you still need to be able to make concious 'better' choices. Obviously if you were eating huge plates of pasta for breakfast, lunch and dinner - you're not going to lose weight. Or if you are eating 6 mullerlights a day for example.
Eat until you're full and satisfied but not absolutely stuffed.
Use your syns!
It is really easy, once you get your head around it all. Best of luck.