Well done on the improvements firstly, it's great you're taking control and I'm sure saving a few bob too.
Adding oil/fat to our cooking method will obviously add calories to the meal but it's definitely an improvement on relying on take-aways! This way you can control what you're using, how much etc. You've no idea how they do it in the restaurants.
Grilling or air-frying is definitely a better way to cook when trying to minimise the calorie burden. Have you tried steaming in the oven? It's great for fish and chicken and you can do it in an aluminium foil pouch and put some lemon, garlic and herbs in it. It will steam in its own juices and it's simple, easy and no greasy, frying smell or mess.
Well done on the changes you've made already - long may it continue.
I try to cook for myself (my diet used to be a train wreck but I'm trying to improve it). I am not a great cook and I like to shallow fry things (like chicken breast) in a frying pan. I have convinced myself that by doing this (and using only sunflower oil or olive oil) I'm improving my diet from chinese take outs and curries. Is this true (specifically about the sunflower oil) or am I fooling myself?