One fairly easy technique I hear about is to only take in as much protein as you need, but fill up on as many plain vegetables as you want, using minimal amount of condiments.
The idea is that you can get fat on 2 pounds of meat, but you’d have great difficulty in gaining a lot of weight on 2 pounds of most vegetables.
The easiest way to lose weight is to of course watch what you eat but eat less. Eat off a saucer instead of a dinner plate.
I really do have to eat more fruits and vegetables. I’ve never been a fruit eater, wish I was.