Don't forget habits. Breakfast before leaving for work (even if you aren't hungry), lunch at noon, and dinner when you get home. And the 2:30 pm snacks. And

Don't forget habits. Breakfast before leaving for work (even if you aren't hungry), lunch at noon, and dinner when you get home. And the 2:30 pm snacks. And the morning coffee loaded up with cream and sugar. One thing that I found works for me is to adjust some of these habits. So even though breakfast is still done at the same time, I adjusted it to be only unsweetened steel-cut oatmeal (7 minutes in the electric pressure cooker). That gives me 180 calories, or I can add a cup of frozen fruit which brings it to 230 calories. If I find that it doesn't hold me over till lunch, I'll add a pat of butter (about 70 calories I believe). For lunch, when at home I switched to having very specific items rotate through, each one chosen for the calorie count and how much it fills me up. If at the office, and if part of a group lunch where I'm not as selective, I may choose those days to skip dinner (or have a very light dinner). My biggest habit to break was to cut out a snack before going to bed (don't eat anything after 7:00 pm). But instead switch to herbal tea, or if I wanted to munch on something grab some hot peppers (gives my mouth some entertainment without calories) or a carrot or two.