Iv lost loads from having my son 8 months ago and also doing weights , (muscle burns more calories )
Simply from weighing out sweet potatoes/ rice(brown) or another good carb .... weighing broccoli and chicken / fish / turkey mince and eating this 2/3 hourly I weigh 100 grams of meat and 60 grams of carbs and a handful of veg ... breakfast I have a protein shake with a handful of instant oats and a spoon of yog / peanut butter / a banana which keeps me full for ages
I have last shake before bed after either a bit of cardio or some weights
I’m never hungry now eating so often am losing weight and feel energised
Oh and it’s doing my blood sugars really well my hba1 is 44 atm
It is hard but it’s do able just have a cheat meal on a weekend as a treat