I hear you. I noticed a diff around the early 40s. The other thing about getting older is you lose your muscle mass faster. (I took a break from exercise for 48hrs and my weight dropped nearly a kg! All this without any reduction in food intake.)
I hate to say this but cutting out empty calories like alcohol makes a big difference.
Beer begets more beers!!
Or you cut down on sugars.
One piece of advice given to me is that you cut your meal size or portions.
The US portions are way, way too big. I always forget whenever I go back. Most people outside the US don't eat such volume.
I remember my first trip back after several years away. I brought a GF with me to the Grand Canyons (my spiel -- cant remember how many times I have done that trip but never the same person!)
I flew in direct from SG to Phoenix then drove up to Flagstaff for the night.
I remember taking the girl out for some tex-mex. Ordered and shared an appetizer and had a main course each.
I remember not being able to finish the feckin' appetizer! Had to doggie bag the main course.
Volume is a frog in boiling water. You just get so used to it that you don't realise it. Seems that satisfaction comes from quantity rather than quality.
I really got tired of being super full/stuffed after working out of India.
The feckers there not only eat very late dinners but also very heavy meals. I would go back to my hotel at 11 pm after a heavy meal and struggle to fall asleep or at best very poor quality sleep, rolling around. Satisfaction there is about being very full, stuffed to the gills as a sign of wealth or at least 'having made it'.
There is a reason why the Japanese have the longest life expectancy. They eat smaller meals but more exquisite quality. If I ate Japanese food every day I would probably live to 100.
The other approach is the diabetics' diet -- eat five small meals a day. So your engine is constantly turning.
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