How can I lose weight without feeling hungry all the time?

I think most of us have heard some version of the saying "just eat when you are hungry and don't over eat and you will lose weight". There are some glaring issues with this when we look at what goes into weight loss. First issue is sleep, if you are not sleeping well or long enough your body will struggle with hunger signaling and you will be more prone to overeat. This includes sleeping under the influence. If you are not exercises you will have difficulty with hunger signaling. These two things alone make the amount of food noise people experience challenging and can make it feel like you are hungry all the time. Third thing is food selection; food volume makes a massive difference in how hungry you feel. 4 double stuff Oreos are about 280 calories; anyone can eat 4 Oreos without thinking and probably want more. Compare that to a pound of strawberries which is 150 calories. It would be quite difficult to consume two pounds of strawberries in one sitting, but that is roughly the caloric equivalent of 4-4.5 Oreos. There are tons of examples like this, where a processed food is easy to overconsume and a whole food is much more filling when you adjust for calories. Another contributor to hunger/satiety signaling is food preference. Your palette for food will be different when your habits are different. If you are consistently in a slight calorie deficit, exercising consistently and sleeping well, healthier foods will literally taste better. If I am dialed in on my diet my oatmeal and berries taste like a treat, if I am not dialed in (like around holidays), the same food literally doesn't feel as satisfying. I think this is important to mention because recognizing that weight loss is most difficult to start and gets easier as you build habits can help people keep going. Type of exercise can also make a big difference in how hungry you feel. I feel dramatically hungrier after several days of intense weight lifting than I do if I were to just walk and burn the same amount of calories. Figuring out snacks that have calorie equivalence, but higher volume is easiest to do when you start tracking your food. I don't track all the time, but it is a great tool/skill for getting on track and figuring out where you are at. Hopefully recognizing some of these things that can affect hunger is helpful and gives you a place to start/ something to modify if you are reading this and working on trying to lose weight!