Three things I know of work, dear Loz (peace to you, dear one!)... and one or two are in agreement with C:
The first one is eat the same thing at the same time every day. Routine. Your body will learn to how to process what you're giving it. It's when we eat such a variety that we "confuse" our digestive and metabolic systems and so the body has to "gear up" the "new" thing... which can take time. I NEED variety, so this would never work for me.
The second (and one I've seen work just as well, and works for me) is to EAT... but just do it in smaller portions! Which doesn't mean cutting out anything, actually, including breads, potatoes, pasta, cakes, pies, candy... beer/wine/alcohol. Rather, take what you normally eat in a day... and eat it ALL day. Eat at least every 2 hours but more frequently, if you can. Just don't eat SO MUCH at a time. So, for instance, say you normally eat a bowl (2 cups) of oatmeal for breakfast, at say 7am. Make the same amount, divide it into four smaller bowls of 1/2 cup each and eat one at 7am, one at 8am, one at 9am, one at 10am (or make it in one bowl and then eat a fourth - 1/2 cup - of it each hour. Or make a fresh 1/2 cup each hour and eat it then). Same thing with lunch (eat all of it between 12pm to say 3pm) and dinner (eating it between 5pm to 8-9pm). Eat your meal in fractions of four (or more). Include ALL of your normal food AND snacks. Just eat less AT A TIME. Also, if you get hungry before bed, have a protein (an ounce or two of cheese, a cup of greek yogurt, a couple slices of cold cut, slice of meat/poulty) rather than a carb.
Doing this:
(1) keeps you from getting too hungry (you will get hungry but it will just be time for you to eat again, so not TOO hungry); and (2) keeps your body in "food processing" mode.
You will find out, after a couple/few weeks (about 3) that:
(1) you will only get initially hungry but not famished; (2) you will LOSE weight (because your body is in constant "burn" mode); and (3) you will actually maintain your weight loss because you will slowly "learn" to eat LESS. Your body will require less because you are putting less in at a time. You (and it) will find that you are NOT starving when you don't have a vat of potatoes, that instead a couple spoonfuls are actually enough for you to live on.
The third is what that some folks who cook stay slim because they never actually eat a MEAL, but "taste" as they go (a forkful or two here, a spoonful there, but never a full meal. I do this, too, sometimes now, especially if it's heavier food).
OH... and CHEW YOUR FOOD!! At least 20-30 chews per mouthful (or whatever it takes to fully "puree" your food). Not only will you get full faster BUT you are helping your body to process, digest, and metabolize your food much easier! Some of the thinnest folks I know are also some of the slowest eaters, while some of the largest I know are some of the fastest! Yet, the thinner person may have put away WAY more than the larger person!
And that's my contribution, based on my observations and own experience (as well as education from my diabetes educators over the years).
I hope something in one or more of the responses on this thread prove to be helpful to you.
Again, peace to you!
YSSFS of Christ,
SA
