What methodology do you use for making sure that estimations are accurate?

As part and parcel of my professional life, I have come across numerous instances wherein the Higher-up's have gone to varying length's of extremes asking me to come up with "Estimates", Yes Accurate and Precise estimates. And when asking for the same, there have been very-many instances where-in the Grey's in the "To-Be-Requirement-List" have outnumbered the whites 1:1000. Yet the demand has always been the same "Give me the estimates". In some places I've had the luxury of time, In some places I haven't had any. The story does not end after estimates are given, after a period of time has elapsed, folks from the Quality Assurance team, the Quality Systems team, come knocking, this time for metrics. Along my journey through all of this, I have gone ahead and picked up some tricks-of-the-trade, that I would like to share with you, so that the estimations that I give out end up being as Accurate(closeness to the t...