There's some great advice so far.
Nothing will work though, if you don't address WHY you eat. Hunger is not the main reason people eat.
Every time you open the fridge, or even just get the impulse to do so, ask yourself what triggered that impulse. Did someone just say something to piss you off? Did you just finish what you're doing and you're suddenly bored? Did you just remember something painful? Is it the time of day when you usually have a snack?
There's always some identifiable trigger for the impulse to eat. Don't eat until you know why you are doing it. An impulse to eat is just your mind saying "Hey man, don't you think you'd feel better if you ate something?" Usually the mind is just trying to comfort itself. Don't comfort yourself with food.
My tips:
1) Eat mindfully. Don't do anything else while you eat. Pay attention to the taste and texture of the food. You'll get full faster, and smaller portions will go a long way.
2) Eat defensively. Don't eat just because you have the opportunity. It is FAR easier to avoid taking in calories than it is to burn them off. Every donut you turn down, every drink you decline, is a victory, and not a negligible one.
3) Stick to water. If you drink a lot of anything else, you can cut hundreds of calories easily this way.
4) Don't go overboard! If you completely cut out bad food and try to live on kale smoothies or whatever, you'll give up quickly. Any changes you make have to be sustainable.
5) Don't let people convince you that carbs are bad. It's nonsense. Choose whole grains instead of refined grains, and you'll stay full longer.
6) Whenever you feel too tired or upset to work out, go start working out. You'll find the energy you need once you're into it.
Have fun!
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