Eating out has to be done very carefully (review menus online wherever possible) or it can sabotage a perfectly good plan, even if you try to be choosy. Large portions, likewise, can hit the calorie budget hard depending on what it is in that large portion. For instance, you could have a large portion of mashed potatoes and have half your calories in one little bowl. Or, you could have a huge portion of lettuce and other veggies on a salad and barely dent your calorie budget while still providing "fill me up" fuel.
Basically, track all the things you're eating. Then look at those things. Can you swap any out for lower calorie - but just as filling - options? That's how you can reduce your calories, increase what you're eating to make you feel full and keep you feeling full longer, and lose weight while sustaining your level of exercise.
Most of us love to eat tons of mashed potatoes, but frankly, that's the sort of habit that got us overweight to begin. I'm just using mashed potatoes as an example, but fill in that blank with any calorie-dense food. Fiber, protein, and healthy fats are the nutrients that will keep you feeling full the longest. Make sure you're meeting those ranges (fiber has to be added in addition to the other nutrients already tracked, and I recommend adding calcium and iron as well) and that will go a long way toward helping you feel full without doubling up on portion sizing.
Plenty of people sustain themselves and curb hunger on the recommended calorie ranges while burning 200+ calories a day (without eating back those calories, though you can do that if you choose). It takes choosy menu selection to make that happen.
Starting: 41.1 BMI and extremely sedentary
Current: 30.4 BMI with strength-training and low-impact cardio
Mini-goal: 29.9 BMI (about 164 lb) and 5K walk or run
Mini-goal: 24.9 BMI (about 136 lb) and half-marathon walk or run
GOAL: 23 BMI (about 125 pounds) and marathon run!
| current weight: 165.6