Write down what you eat in a typical day.
Prepare the same, but with less of it.
Eat only what you prepare.
The concept of weight gain and weight loss is fantastically simple, yet many people struggle with it because the execution requires self control and will power.
Too many people know what they should eat, or how much they should eat, but don't because *insert any excuse here* (typically "I don't want to be hungry" etc etc).
The simple fact is, if you are going to lose weight by eating less, then you must accept you will have a degree of hunger – it will pass with time (most people aren't actually hungry – they just have an appetite – two different things…
DrP (who can probably lose half a kilo in 2 night shifts!!)