IME, after getting used to hunger, it usually just goes away (although I have a hard time differentiating feeling hungry and sleepy - getting regular sleep helps me not overeat from mistaking the two). Getting use to it can be annoying, but it doesn't take that long. Personally prefer just eating once a day and think exercise can help a fair bit. Doesn't matter if it makes you feel hungrier if you already just fill your belly with relatively low-calorie-density foods and stop when it doesn't comfortably hold more. For some reason some exercises make me feel hungrier, others sometimes make me less interested in eating. Maybe its a timing thing; if its close enough to bed time, exercising til I'm exhausted and have like a 3K calorie deficit for the day makes me just want to sleep rather than cook (in this case, the not being able to tell the difference between hunger and sleep may mean I interpret it as sleepy at night).

Learning that the intensity of your hunger sensation is not related to how much you need to eat to satisfy the hunger, but rather, how soon you need to address the hunger, is what changed the game for me.

Instead of responding to feeling ravenous by getting in the kitchen cooking a big meal and sitting down to eat, 40 minutes after I felt hungry, eating easily 2-3 portions, and justifying it with "well I haven't eaten all day".

Now I have an orange or something the second I start to feel that intense hunger, go distract myself, and then 20 minutes later I can think clearly, without food noise and intense hunger to cause me to pile crap onto my plate. So now I can plan a well portioned meal that fits within my goals.

But I think part of that is that I have poor interoception, I never felt hungry unless I was already ravenous. Learning to identify hunger before it turns into "eat everything in sight" is something I need to do. I'm still not very good at it, but I'm better. (for context with my interoception, I also can't tell when I need to pee, or when I'm tired, or when I'm too hot or cold. I'll just randomly feel shooting pain in my hand, look down and notice my fingers are turning blue, then remember to put a jacket on)

I don't like feeling over-hungry because it gives me migraines and I get really nauseous and end up dry wretching when I know what I need is calories. Hence why in the past if I started to feel hungry I'd overeat to really try and nip that sensation in the bud. I failed at diets in the past because I assumed that you were supposed to be constantly hungry, and for me hungry is painful, so I'd give up on diets pretty quickly.

So I personally need to stay on top of my hunger to stay on track with my calorie intake.

I disagree with the 3 meals a day thing. Find the right amount of meals that works for you and adjust the calories of each meal.

Different eating habit for different people and lives.

But you are right that you need to become accustomed to be hungry so that you can learn what your real hungry signal is, so that you can hijack the false hungry signals.

Isn't it the other way around? A kilo is about 2.2lbs

I wish I was used to kilos but my American brain was trained on stupid freedom units and I hate it. I'm trying to get better at it, though. The hardest one for me is Celsius and fahrenheit because fahrenheit is so bad it's hard to convert.

I am currently listening to atomic habits and I like his take on it, and the story he tells about someone losing weight, they did it by thinking what would a skinny/fit person do when choosing what to eat etc.

If you adopt the habits of someone who is ripped there is a good chance a few years down the line you will be ripped too.

I am a fat fuck because my habit was to eat away my feelings, eat out of boredom etc, now I am trying to eat with a goal of establishing habits that will lead me to better fitness.

And I like the takes by DR. mik israetel from his ted talk, we can all look at a plate of food and judge if it's healthy or not, it's not that hard, but consistently making the right choice of eating healthy (not always but most times) is not easy.

I got a pullup bar and do a lap around the office if I get bored. Lost 65 pounds with minimal effort after being off medication. Other people notice before you do and its a bit of a surprise.

What medication?

Exactly, and I'm borderline overweight (right at the top end of normal BMI).

Or something people say something like "screw you and your genetics," when I genuinely weigh myself periodically and make adjustments in diet and exercise as needed to stay in the normal range.

Well there definitely is a level of skinniness that is unhealthy. Just like it can be hard for some to lose weight it can be hard for others to gain it.

As a woman I occasionally get praised for being naturally thin, but it's almost always from a place of insecurity on the part of the person praising me so it still doesn't exactly feel good.