Pauline - don't stress. Find lots of low cal soup and stew recipes for winter. For some reason I find it easier then.
Another thing I found helpful was finding ways to eat less but still enjoy. For example I used to eat 3 biscuits with my afternoon cuppa. Dunked and scoffed. Now I have one biscuit, broken into 3 pieces - dunked slowly and savoured. Two slices of toast? Swapped for one slice cut in half, with Bovril on the first piece and honey on the other one. Making little changes like this steadily reduces your calorie intake daily in a painless way.
Well done Pauline keep up the good work
I am at the other end of the spectrum I cant put weight on , it does annoy me as well sometimes.
Good luck Pauline. I find it's the carbs that affect my weight, shape and energy. I have a carb breakfast (cereal/toast) then a carb free salad for lunch and low low carbs at dinner (just a baby portion of rice/pasta/potatoes etc with reasonable portion of veg n protein, not overdoing anything. water when hungry definately helps. As does water in a wine glass to trick you into thinking it's something nicer.
Good luck with your diet Pauline. Cutting out all processed food will deal with hidden sugars and fats, especially the dreaded trans fats. Cook your food from scratch using fresh ingredients except maybe tinned beans (not baked in sauce) and canned fish in brine for convenience.
Lots of good recipes with counted calories, proteins, fats and sugars on the BBC Good Food website.
I know this will fly in the face of all accepted dietary wisdom, and I'll get flak for it, but I find it perfectly ok to live without breakfast. I actually can't eat in the morning, stomach closed like a fist. I just have a cup of cocoa and a cup of coffee and off I pop. That cuts one meal out of the schedule, and I have a good sandwich/salad/muesli or such at lunch and then a proper cooked meal for dinner. No snacks, unless I am working very hard, or once in a while if I have the blues and need some comfort. I always feel rebellious when people tell me how important breakfast is, since having breakfast is an exceptional thing for me, and yet I work very hard - physically - every day.
I mention this Pauline, since you say you start working very early and can't face eating stuff that early. I can relate to that. You might want to try and listen to the rhythms of your body. Every body is different, and bodies don't read diet books. Sometimes they just have to do stuff their own way.