Burty, we are all here for each other. Everyone’s approach to weightloss can differ, you just need to take in the suggestions and see how they work for you. I got tired of the “calories in/calories out” lecture because despite working out for hours and watching what I eat, I just ended up being an overweight but fit person. My body just held onto fat and I just could not figure out why.
A note on reducing carb intake, you'll have to replace carbs with either protein or fat—just chose lean proteins or ones rich in omega 3. Also, if you do want something from the breads/cereal food group, not all grains are received well by the body. My husband reacts poorly to wheat and multi-grain breads (gets bloated) but whatever you chose just have 1 serving in one sitting. And it could be because of my thyroid condition but I've been following the rules for eating to avoid "leptin resistance" and since I started it after the new year, I've been very successful at losing more weight (never eat after dinner, 3 meals a day with no snacking, no large meals, each meal contains protein, reduce my total carbs eaten (like fred, I keep mine between 100g and 150g and most of those grams come from vegetables, fruit and some dairy). I get a good amount of fiber too. But each time I eat, it keeps me full for 3-4 hours.
There is a whole host of hormones that control our weight. I found this particular episode of Dr. Oz to explain it best (not a fan of his show but I've read other things that seem to agree with what she is saying).http://www.doctoroz.com/episode/melt-fat-fast-how-reset-your-secret-fat-loss-hormones?video=15580
Here's also an article on Leptin which is interesting and lepin resistance could be the reason you never feel “full”. Check out the video at the end, it’s very entertaining.http://wellnessmama.com/5356/cravings-fix-your-leptin/
If all is working in your body, then I think a reasonable diet with exercise should allow one to lose weight. For some of us with endorcine issues, losing weight is not as straightforward. Sorry for all the information but I hope you find something within it that works for you.