portion size is one key element in this. It will take some time to bring it down, but it can be done.

My wife used to be able to eat all of her diner, and most of mine and go back for seconds. And I would be full!!

We had a takeaway the other night and she said that one portion would have been enough for both of us. In the old days she wold have eaten two portions and complained about still being hungry.

Don't try to cut back too much too fast. Try replacing some items with with leafy greens, so it looks like it is the same sized meal (your eyes are really important in managing your hunger) and then slowly (over several months) dial it back. That will let not only your stomach shrink a bit, but also your vision of what is a full plate of food.

It's good to see you are making these discoveries - it's all part of the progress and no-one can tell you this stuff really. you need to realise it for yourself.

So you are doing well. ;-)