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All good tips but I think it really boils down to the last bit: sustainable changes. This doesn't help one understand how to differentiate a sustainable versus unsustainable change.

In my experience, the single most important factor is realizing that the sensation of hunger is your primary enemy and that you can attack it head-on.

Satiety is not dictated by how many calories you've eaten but (mostly) by the physical weight of your stomach. If your goal is to eliminate the sensation of hunger while consuming the least number of calories, the nutrition label tells you everything you need to know: eat a lot of low caloric density foods.

What you'll find over time is that foods widely regarded as unhealthy are simply ultra-dense (e.g. peanut butter is an engineering miracle) while healthier foods tend to be extremely low-density (e.g. non-fat Greek yogurt and fresh vegetables).

The biggest error I see in people dieting is thinking they just need to muscle through the feeling of hunger. It doesn't work in the long run. Accept that it's an important sensation but it's distinct from actual starvation, and address it directly!

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