Good, don't get discouraged. This is like learning any new activity - driving a car, riding a bike, learning new software, etc. - in the beginning it's frustrating and then it becomes second nature. You'll get the hang of it.
The refined carbs are not the best because they're often part of foods that are also high in sodium, sugar and fat! In addition, they tend to raise blood sugar rapidly, then it drops, then people fell tired and hungry and start the cycle all over again. There is some evidence that foods with a high glycemic index - like white bread, white potatoes, etc. - contributes to ovesity because it calls up too much insulin -- and then the insulin doesn't work properly so extra calories are stored rather than utilized.
Try to get more of those I suggested. It may not happen overnight but if you can have one less hot dog roll and one slice of whole grain bread instead, you'll be off to a good start.
I hope this helps. Please let me know if you need anything else.
Pat Baird, MA, RD, registered dietitian