Had a colleague who went from near-obese to slim in about 6 months. One tip was to eat small amounts throughout the day, and stuff like bread that fills you up,

Had a colleague who went from near-obese to slim in about 6 months. One tip was to eat small amounts throughout the day, and stuff like bread that fills you up, not stuff like salad that will leave you feeling empty. From my own experience I think being well attuned to your own appetite patterns is helpful, like you say. That's going to be hard if you have a volatile and busy lifestyle.