As we get into middle age, our hunger sensations grow more out of alignment with our body's caloric needs. I think the focus of most diet strategies is to find ways of minimizing hunger pains while keeping caloric input at or below maintenance level.

Aside from calorie counting, which is very effective, the most important thing I found for avoiding discomfort is to go short on calories earlier rather than later in the day.

I've read surveys on how French women stay thinner on average and it boils down to having just a coffee and cigarette for breakfast and maybe even lunch. Both caffeine and nicotine suppress hunger. I don't recommend smoking, but I rely a lot on coffee sometimes.