By eating less wholemeal bread I got constipated. 1/4 cup oat bran and 1/4 cup processed wheat bran plus cereal and 2 teaspoons psyllium husks with breakfast; and natural wheat bran and processed wheat bran for desert. The biggest trick was having bran with desert as well as for breakfast.
I let my sub-conscious tell me how big a serve I need at dinner time and get rid of the rest before I start eating.
I have now plateaued out. A 'Smart Scales' test has shown that my fat is now very acceptable as a % of body mass. The bouncy skin around my waist at the back is NOT fat!!