[FearNotDaniel]

Simple, old-fashioned calorie counting worked for me. Eat less energy than you need each day, and your body will draw on fat reserves to make up the shortfall.

I used the NHS 6-week weight loss plan [0] as a general guide and inspiration, calculated my daily requirement in kcal based on a steady rate of weight loss, then used MyFitnessPal to track everything I ate and drank. The first few days are really hard work and frustrating, weighing out everything and checking nutritional values everywhere, though scanning barcodes in MFP does make that slightly easier and after a few days it becomes more natural and as a stats nerd it's very satisfying to achieve a day under the target calories and with the right balance of macros (protein/fat/carbs), and even more satisfying to watch the weight reducing as the weeks go by. Try not to lose more than 2kg/month, it's not too healthy or sustainable.

[0] https://www.nhs.uk/live-well/healthy-weight/start-the-nhs-we...

[PopeDotNinja]

I concur that managing one's caloriee input is the only way to ensure you don't eat too much. Let's define too much as being eating above a certain calorie target. For some reason, I've never been able to really stick with calorie counting.

One thing I'm trying lately is intentionally eating a certain balance of nutrients (45% carbs, 30% protein, 25% fat). It seems to be a bit easier to do on a daily basis than purely counting calories, but it does require more upfront research on my part. Basically I am more mindful of the balance of foods, and it steers me away from blended foods with unknown proportions, and adjusting portion sizes to stay within my calorie targets is kind of an afterthought. I'm only a few weeks into it, so ask me in three or six months how it's really going :)