hi, I lost a lot of weight just by eating a small portion of food ie small plate full , just over a palm size amount every 3 hours, approximately 6meals depending on your sleep pattern. The simplest way of explaining is that if you have a glass and a jug twice the size and you pour the water from the jug into the glass , the water will overflow. That is the way you need to look at with regards to eating food, you only need enough to fuel your body and it will burn that amount. If you force a large meal down, then the overflow will be distributed to places where you don't want it to go and turn to fat. it is always about moderation, it doesn't mean you can't eat nice foods, just in small quantities.