I cut out most of what i was eating months back and have lost about a stone and a half so it could be my calorie intake but i don't have any equipment to measure my intake properly
So you lost 21lbs in a month? Unless you're were on the high end of obesity, then thats too much.
You can still count it without equipment, but it wont be as accurate in terms of portion sizes. Measuring cups and a food scale are the ones. The scale being the most accurate.
Try not to use "hand" measurements for portion sizes, everyone tries to get more than they require. Someone says 1 handful, which means a normal handful, about the size of a golf ball, but what most do, is grab an oversized portion similar to large softball.
Use this to get a general idea of your maintenance (TDEE):
http://whataremymacros.com/
Use an online app like myfitnesspal, caloriecount, etc and input the foods in to make sure you're getting the proper daily calories. If you're trying to loose weight, subtract 500 from the TDEE number that you got from the calculator.
Adjust it based on your weekly results, the number is not a 100% accurate number, but rather a general idea of what to shoot for. eg. after a week you loose 1.5lbs at 2500, then increase your calories to 2750 to get the 1lb/week, etc.
How you partition your macro-nutrients is up to you. Ideally at the least, you should keep your protein around 0.8 - 1g/bodyweight
It will seem like a lot of info to take in at first, but after a week of getting used to it, it won't seem like much at all. Picture it like being on a new job, and adjusting to the procedures, equipment, etc.
Sleeping is very important, I get that not everyone can get a full 8h due to work, family, responsibilities, etc, but try to get a decent amount. Recovery is really where you grow/develop. Any exercise you do, the body breaks the muscle down, and when you recover, thats when the body adapts, repair, and grows.
