LOL. It's really a mindset issue.
I struggled for years.
Have a goal in mind.
Weigh in every day. Keep track of progress.
If you slip one day, compensate the next to keep on track.
Once you see results, it will encourage maintaining the diet.
A bit like walking a Camino really.
Take it day by day.
Intermittent fasting is the only thing I have found that works for me.
My regime is no food between 4 pm and 8 or 9 am.
Nothing! Nada. Only water.
It's all to do with insulin, the liver and making the body use fat stores for energy during the fasting period each day.
I got up to 103.5 kgs or 228 lbs ! (5' 7" or 172 cms)
On Camino I usually started at about 91 kgs....... (Still 'Obese' for my height)
Which led to chronic injury.
Next Camino my goal is to start at 70 kgs! (154 lbs)
I'll be skipping along...........
I was probably last that weight at about 24 years old, in the middle of military training. (Now 63)
But from a BMI Perspective, it's only mid range 'normal'. Not crazy thin or anything.
So as of today, I'm 14.6 kgs down, and 18.9 kgs to go.
Goal is to reach that on my Birthday (15 May)
I'm actually amazed at how little I am eating.
Or conversely, how much I used to eat!! (particularly on Camino)
Breakfast is my main meal.
Something like: Poached Eggs, bacon or sausage, potato, baked beans, avocado, mushrooms......
It's a big meal.
Late lunch about 3 pm, might be an Avocado, small tin of tuna and green salad. And a piece of fruit.
That's it for the day. And I don't really feel hungry..........
Some days I'll relax, and have a 'real' lunch and a glass of wine.
Those days I expect to regain 1/2 kg over night.
Which of course takes 2-3 days to take off again.........
Getting used to the regime now.
And the main thing is, after 25 years of being overweight, the last 10+ actually in the Obese range.......it's working.
Your mileage may of course vary.
Consult your health care professional and all that.
Of the course the big 'realisation' is quite simple.
Eat less....move more.
I realise now how 'addicted' I was to eating
Stuffing my face became almost entertainment.
I just loved to eat.
Once I get down to my target weight, I'll be able to add another light meal to my daily intake.
And I'll take care to maintain my weight loss.
And I will have learned to eat sensibly!
Things like white bread, a whiskey in the evening with a bowl of nuts, ice cream, a packet of chips (crisps), cookies, chocolate.........all these things will be occasional treats in moderation. Not a regular part of my ongoing diet !