I saw an article that said to eat 2 eggs for breakfast. The egg protein is what makes you feel full and satisfied until lunch. That sure worked for me. I've been eating the two eggs for breakfast for about three years now. Wasn't even thing about losing weight when I started. And it has stayed off.
The other things I do are =
1. no cake in the house unless it is pumpkin cake, carrot cake, zucchini cake or - you get the picture. And these cakes I make are only for special occasions or pot lucks, so I have help eating them.
2. Keep away from sugar as much as possible. I will eat sweet things somewhere else, but seldom buy them and never have them at home any more.
3. Stay away from white flour. I have found that sweet rolls and white bread seem like poison to me. They turn immediately to sugar in your stomach.
4. I have a small piece of DARK chocolate when I get the urge to snack, and then have a cup of tea. That seems to take away the urge to have more of anything. The chocolate is good for you, and makes me feel rewarded and satisfied.
5. The most important one! EAT SOME FAT! As in butter and bacon and beef and pork. Not a lot, but your brain needs fat, and when it is satisfied with a little fat, you don't feel the need to be eating all that sugar stuff.
So fry those eggs in butter! They really taste good.
And do your cooking with fresh vegetables in water-less cookware. You can cook almost water-less in most any cookware, but the good stuff makes it easier. And water-less is a lot more healthy!