If you don’t have any portion control that’s something you need to get on board with because there is no getting around the energy balance equation.
Food quality is just as important as food quantity. Eating healthy foods can improve your health and help regulate appetite. Sticking to things that are real most of the time in most cases is the best way to go for health and easy body composition management.
Protein helps all around with fat loss. It has to be in a good serving size in each and every single meal or snack of the day.