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How to know if your cat is overweight?
(hexbear.net)
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Like others have said a healthy body fat for a cat is kind of determined by their ribs. You should be able to feel their ribs when petting them, but not be able to visually see them while they're lounging about or walking.
My cat is also a former fat cat that's been on a diet for years now. He has similar behavior to yours where he waits for his food for unreasonable(and sad) amounts of time, but is very healthy. It bums me out to watch, but he doesn't have the self control to graze freely.
He's got an automated feeder that goes off 3 times a day at specific times and then gets wet food for dinner. He's always stoicly waiting nearby for about an hour before any meal. That's way less than it used to be, but it still sucks that he spends 4 hours of his day just waiting and wishing to get fed. It actually really bothers me on an emotional and existential level, but I'd rather make the tough decisions and be sad than have him not be healthy and living his best cat life.