ive lost 15kg in the last 12-14 months. i was 78 now i am 63. I go to gym 3 times a week for an about 75 mins.
on a usual day i will get up and have a coffee (cant live without it) and then i will have oats for breakfast. about 10 i will have a protien shake and a banana. lunch i will have at 2-3pm, a salad roll i make myself with ham, cheese, tomato and lettuce. Having lunch that bit later means i dont snack on shit before... Dinner i will have chicken or steak and 3 veggies. No desert.
You get used to eating less. dont skip meals eat less more often. eat half what u would normally have and if you are still hungry half an hour later go eat the rest. dont eat so much u feel full and have trouble moving. if you dont load up you dont give ur body the opportunity to put on weight. get used to being hungry before you eat. dont eat after 730-830 at night.
After a workout i will have a protien shake and then wait about an hour to eat. Im not looking to bulk up at all just want to be healthy/fit.
Lastly you wouldnt overfill your car, so why overfill your body?