TL;DR: Plan ahead what to eat. Most importantly: establish a routine that you have a chance of following for months without thinking about it. Find something t

TL;DR: Plan ahead what to eat. Most importantly: establish a routine that you have a chance of following for months without thinking about it. Find something to reduce energy intake that you can consistently and persistently follow. Eating a bit too much for a long time is easy, but eating too little is very difficult, because you will be hungry, so managing this is key. Establish a routing where you don't need to think too much about eating and you do not feel too hungry so easily. Plan ahead what to eat, don't delay the decision until it's time and you open the fridge. This way, you think less about this question. You need something you can do for months or even years, ideally without stress. How to best manage this is individual, so experiment and observe yourself. Maybe there are times a day when you do not feel hungry that much: then don't eat at those times. Maybe volume of food makes you feel less hungry even if calory intake is low: then eat a lot of low calory food. Maybe you cannot do this every day, so structure your week, have some low and some normal calory days. Still control the normal days to avoid eating way too much -- it should be normal and fun to help you keep the routine. Eat delicious and healthy and natural and fresh food -- no half-, or quarter, or reduced, or 0% sugar/fat stuff, or artificial sweetener, or whatever other crap -- this takes out all the fun of eating. And without the prospect of fun, you probably won't manage your routine for months. You should always be looking forward to your delicious food that you planned for the day. Maybe sugar is not essential to you, so cut that down. But maybe you need chocolate, so just put it on your plan to keep it fun. Same for oil or fat. Food without fat may taste like sh*t to you. Plan with that, put some amount of delicious oil or natural fat in the delicious food you will eat. It only works if you plan ahead: only if it is on your plan you have control of the amount. You cannot evaluate this when the fridge is already open. And excercise. Strictly speaking, a different thing, but also important.