If you have a significant amount to lose, you may want to employ certain stratagems. For instance, you might drink a couple glasses of water before any meal or have a very large amount of something low calorie and low carb before your main meal for satiety. I like to have copious amounts of broccoli, or cabbage at the beginning of a meal so I'm not tempted to eat a whole chicken. I also employ intermittent fasting. When I started, I would get weak and starving in just a few hours without calories and thought I had to eat 3 meals a day and snacks. I started stretching the time between meals and consuming more fats and protein gradually. I don't get hungry or weak now on a 20-4 IM fasting schedule every day. It's a lot easier for me to maintain a caloric deficit on just one meal a day.