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You will get messages like "Your calves have gotten slimmer", for example. I think there's a separate message for your calves, thighs, torso, and arms, if I'm remembering correctly.
It appears briefly (a handful of second) on your screen as text. If you're not paying attention it's easy to miss.
There are specific foods you can eat that will lower your weight (and foods that will cause you to gain weight). They're marked as such in the food's tooltips.
It's only on a few of the advanced food recipes, which require the improved stove and some deeper memetic investments in cooking. I want to say that "french fries and something" is one of the examples.. but it's been a while.
With other foods, you just need to make sure you're eating when you're about 2/3rds the way full on the full/thirst meter. Don't let yourself get all the way below 1/3rd full. Above 2/3rd you keep the related food/drink buff, and below that you lose it. You don't want to be eating more than you need to or the weight issues can start.
im 3 kilos over the weight i was
If you go to your mirror (you have to place it in your base) then go to the body tab, bottom right is an image of a body. Mouse over it and you will see your current weight on the top bar, and the current weight buff that you have active.