In the case of eating to lose fat, the problem is usually psychological in nature. For many, eating is a very emotional experience. Eating less ≈ compromising emotional security.
I think that people who manage to maintain their goal weight/physique/etc somehow internalise that sometimes eating is a needed emotional filler, and sometimes it is simply an objective need to get energy. [1]
My strategy has always been to adopt two different modes. One mode is when I really eat to fulfil my emotional needs, very often surrounded by family and friends. The other mode is when oatmeal is heaven on earth.
I truly believe oatmeal is the best food on earth when I’m in my latter “mode”. It is about switching between different mindsets to satisfy all possible needs. Internalise that, and eating less is easy.
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Notes:
[1] Hugh Macleod talked about something similair with the “Sex and Cash Theory”.
[2] I’d note that this worked for me mainly because I was the kind of person who liked to think in terms of black and white; that I was either on a diet of off it. YMMV
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