I think it can be really informative to consistently measure out the stuff you eat that’s in the highest caloric density category for you. Just to make sure that you are eating the amount you intend to be eating, and not twice that amount!
If you are currently eating nuts, then put them in a tiny measuring cup before putting them on your oatmeal. If you are currently drinking any soymilk, then measure out two Tablespoons before putting it in your coffee. Don’t assume that “a little bit” is really a little bit, unless your measuring spoons tell you so!
For someone who is already truly doing MWL (no nuts, no seeds, no flours, no nut butters, no avocado, no soymilk, etc.), I’ve found that you can painlessly callibrate your intake of starches so that you are not overconsuming relative to YOUR energy needs. A 101-pound person (and I think it’s smart to mention that we are eating for the weight we LIKE, not the weight we DON’T like) doesn’t need to have a two-cup portion of oatmeal in the morning. You would probably be fine starting with 2/3 of a cup of dry oatmeal, and cooking it with two parts water, and then adding some fruit.
And same with the lentils, and same with the pintos, etc. Find a new normal that is a little lower than your old normal, and fill out the rest of your plate with extra vegetables or (for oatmeal) with fruit. It is just as satiating, but fewer calories. JeffN calls this the Dilution Solution — eating the same amount of volume/weight, but leaning toward a little lower calorie density to get the lower bmi you like.
Whatever you do, don’t just WAIT. I’m not in love with that line of talk, when people tell you, “Oh, the weight comes off more slowly, just be patient.” No, no, no — do what you gotta do, and GET the outcomes you like. So there’s a few thoughts for you!