This isn't much of a secret, but this has helped me immensely. I am a egg-etarian and have a reasonably healthy diet (no sodas, simple carbs etc). But I wasn't

This isn't much of a secret, but this has helped me immensely. I am a egg-etarian and have a reasonably healthy diet (no sodas, simple carbs etc). But I wasn't feeling sleek and light on my feet. The following changes did it for me ... I lost 6 kg in three months and my knees thank me every day. 1. Two cooked meals a day. Late breakfast (9:30-10), early dinner (6:00). If I call it "intermittent fasting", I feel hungry, so I stick to calling it "two meals a day". :) Avoid simple carbs and sugars, focus on being properly sated. 2. Satiety is important, and I find that an increase in protein has helped me resist the lure of carbs/snacks. I have eggs, tofu scramble (with tomatoes, onions, scallions etc) and sprouts of all kinds in industrial quantities. 3. If hungry in the afternoon, a whey/banana/nuts/berries/flax seeds smoothie. 4. I chop and blanch and freeze spinach and liberally add it to cooked meals or as a side. The satiety to effort ratio must be high, so I don't care to make salads any more. They are just too much work and I feel hungry shortly after the last mouthful. 5. Shortly after every meal, move a bit for about 10 min, say, or climb 5 floors of stairs.