My wife and I met with a nutritionist/dietician over spring break. We both could stand to lose 20ish lbs.
We were in deep focusing on macros and different diets/fasting and she said stop all that.
Get your steps in. Walk after dinner then nothing else to eat until breakfast. This is a big one.
Eat breakfast lunch and dinner. 500 cals each. 1500 per day If you're off a bit NBD. But aim for 500 cals. She said I could have 1800 but 1500 works fine for me
Eat breakfast. We weren't. Eat it, that way you're not starving at lunch and over eat. Same for lunch/dinner. Don't skip meals.
If you have to miss a meal because of work or something get a snack to get you through and then 500 for the next meal. We keep Clif Bars on us.
Focus on protein and veggies. Obviously.
She said after a couple weeks your body will start to send you messages that your full, sooner. And damn if it doesn't work.
I'm usually a 3 breakfast taco guy. Yesterday I was full at 2. I've lost 9lbs since March 12 and my wife is down 6.
Don't make it more complicated than it is. If you have a bad day get back to the routine tomorrow. Something about meeting with her and her following up with us made it click and it's become second nature in about 5 weeks time.
Good luck to everyone.