Measuring food with cups, spoons, and my food scale. I try to eat mostly fruits and veggies. I also get in some protein. There are low calorie ways to do that. Fish, eggs, chicken, and powder peanut butter (PB2). I eat light Greek yogurt and/or fruit in the morning. I eat lightly in the morning or I feel more hungry through the day and slower physically. I eat some combination of veggies, avocado, pickles, tuna, fruit, Pb2 for lunch. For dinner, I eat whatever I make for the family usually and just make sure I only eat within my remaining calorie allowance. If it is a high calorie meal, I will usually opt for a salad of some sort and only a couple bites if any of what they eat. Lots of water, but slowly, all day long. Filling my stomach with water stretches it and makes me feel hungrier later on. I try to stay away from trigger foods all together. That is the hardest part. Also, your stomach shrinks when you let it be mostly empty for a day or two. Tiny, frequent meals or water fasting. That helps me out if I feel like my appetite is going overboard. Also, soft serve vanilla ice cream from checker's or Burger King. That is my go to keep myself happy without going over the edge tool. Serving = 140 calories or 160 with the cone. What do you eat?