I’m currently on a measured weight loss mission, following a year of just being sensible (but not weighing myself, but it deff had an impact). Not sure how much freedom you have over your food there but things that made a difference for me.
That following are absolute no nos : crisps, biscuits, cake, chocolate bars. Replace with fruit. The biggest thing I find with fruit is starting to eat it. I never feel massively enthused for an orange until I start to eat it, then I remember they’re bloody lovely.
Breakfast. Porridge/meusli (proper no sugar stuff, not alpen, and not breakfast cereal)
Dinner, avoid lots of carbs in the late afternoon/evening unless you have a reason for them (a bike ride, or prolonged exercise), heavy up on veg, at least half your plate.
Obviously this sounds life boring way to live. Have one day a week off, don’t go nuts, but have biscuit and some toast and jam for breaky if you want. I actually find i usually don’t want to any more.
As above, hunger doesn’t mean eat, I am always hungry, all the damn time. But yesterday I was going to the dentist early aft, I was at work, so didn’t have lunch until much later, and I wasn’t ‘hungry’ hungry because I couldn’t have it anyway. hunger is at least part psychological. If you can avoid it don’t have your lunch with you, rather have it somewhere you know you will be at a certain time. Do Not Take Money for snacks to work. This was always my weakness. chippy, pie shop, bakery all round me all day, I just make sure I don’t have any money with me. I find this has the effect of training the stomach to not distract through the day.
Drink good amounts of water.
don’t be sedentary, if you’re on the phone pace about, I you need to get to the other end of the camp – jog (in my head all military camps are full of people jogging past in the background, so this should appear natural), do little things to up your level of activity through the day.
None of this is strict science, or adherence to one diet fad thing or another, a bit of cherry picked science/dietry that i find works well for me.