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I used to eat cereal with milk at breakfast. Now I have 1/2 cup cottage cheese with cut up fresh fruit, and then a bit of cereal on top [the way you sometimes see yogurt with granola on top in an individual serving]. This gives me more protein and I find it staves hunger off for longer. Yummy!
Whenever I buy food that has multiple servings (like crackers, nuts, dried fruit) I figure out how many servings are in the package and I write that number on the package with a black sharpie marker. Everytime I have a serving I write a little check on the front of the package.
By eating less wholemeal bread I got constipated. 1/4 cup oat bran and 1/4 cup processed wheat bran plus cereal and 2 teaspoons psyllium husks with breakfast; and natural wheat bran and processed wheat bran for desert. The biggest trick was having bran with desert as well as for breakfast.
There are times when I crave something sweet. I'm not really hungry. I definitely don't want those calories. So, I have a variety of flavored lip glosses. I've found them in Twinkie, Banana Split, Fudge Brownie, etc. They're my no-calorie dessert.
I knew that I needed to drink 8 cups of water a day, but hated plain water. I now add the individual flavor packets to my bottle of water. I use different flavors throughout the day and no longer think of it as drinking water. It just tastes good with few or no calories.