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Have you tried drinking lots of water with your meals? Especially carbonated water/Seltzer water? That tends to curb appetite very effectively for some people.

You should get a kitchen scale and measure the foods you eat. It's pretty simple to keep track of calories and portion sizes this way. i.e. I had 150g of pork loin for lunch. I can type "pork calories" into google and some clever google app tells me that 100g of pork loin is about 200 calories. So I had a 300 calorie lunch.

I lost 10 lbs in 3 weeks keeping a strict 1500 calorie a day diet and it's just as simple as taking a minute or two to measure your meals.

Read my comment above. Soylent is very filling