If you find you are always hungry and crave more food when you exercise, consider trying a ketogenic diet. This not something that everyone is willing to follow, but it could be worth the effort. Here are some other tips:
1. Download a food tracking app like Lose It! or My Fitness Pal and start tracking absolutely everything you put in your mouth.
2. Get a food scale if you don’t have one. In the beginning you will need to weigh and measure everything you eat until you can learn how to judge your portion sizes accurately. A big issue for dieters in underestimating how much they are consuming.
3. Cut portion sizes by 1/3 or ½. Eat slowly and wait at least 20 minutes before getting more food.
4. Cut out or at least back on fast food, junk food, snack food, bread, rice, cereal, pasta, corn, potatoes, sweets, fruit juices, milk, sweetened drinks (even diet). And don’t snack/graze. And get rid of temptation foods. You can't binge on cookie or chips if you don't have them in your home -- it's that simple.
5. Eat a lot more fresh veggies.
6. Eat fruit as a treat, not as a major food group.
7. Eat lean protein (3-4 ounces) twice a day. You don’t need huge amounts.
8. Eat small amounts of good fats like avocado, coconut oil, olive oil, and nuts.
9. Drink up to 100 ounces of water a day. Some people register thirst as hunger. Always start by drinking water or tea or a mineral water before assuming you need food.
10. Get used to being hungry. You aren't going to starve, so don't panic and start snacking on high calorie junk. If you are hungry, drink some water or tea, eat some celery and focus your mind on other things.
11. Try intermittent fasting; Only eat within an 8-hour window each day. That may mean eating breakfast and lunch and then having a snack at work before heading home or it could mean having keto/bulletproof coffee in the morning and not eating solid food until lunch. And no snacking in the evening.
12. Get plenty of sleep.
13. Get the support of friends and family and stay away from people who will sabotage you.
14. Do some research and find an eating plan that you can stick will based on your food preferences, budget, and cooking ability. Try different things and read some books. Then pick one that fits you. Losing weight is hard. Keeping it off for the next 40 years is even harder. That’s why you need lifestyle choice that works for you long-term.
15. Plan for splurges and forgive yourself the occasional slip up.
16. If you are a binge or emotional eater, get some therapy or read some books on the subject.