This is essentially the diet I've followed over the years.  There are a couple more things I do:<p>1. Only eat when hungry.  When I gain weight, it's always because of this one.  Over time, I become less sensitive to the state of my stomach.  It's OK to skip or push back a meal if you really aren't that hungry.  There's a difference between "yeah, I could eat now" and "my stomach is completely empty from the last meal".<p>2. Absolutely no snacking between meals.<p>3. Walking.  I walk a lot and I think it aids in digestion.  My body doesn't work as well without it.  I'm sure any other exercise would do.<p>4. Drink lots of water.  (I realize this isn't a new item, but it's important, so I listed it.)<p>Lastly, on the hunger aspect: yes, it's very difficult to work through the desire to eat.  After a few weeks I find that it subsides and I can easily ignore it.  What I did was make a game of it.  "I'm hungry now."  "I'll bet I can wait another hour and not be distracted by it."  "Wow, an hour's gone by!"