>>76507941
I started eating in a bowl.
This effectively cut down on my portion size.
I'm guessing I'm eating between 1500-1700 calories that way.
At the start I was hungry most of the time.
Then I started changing what I eat.
e.g. cereal and milk was changed into two boiled eggs.
Not really accurate, but if you're a grade 4 obese then any amount of constant deficit would help.