That’s why I don’t believe in dieting, I believe in reducing your calorie intake but not restricting your food along side a good exercise regime. Eat but eat sagely. Fat is not a necessity in large amounts nor is sugar, the body can make sugars and fats from other things, replace sugars and fat with long chain carbs, preferably something like pasta or rice that will fill you up too. As long as you provide the vitamins and minerals you need, you can run your body at a calorie deficit. You just have to have a decent understanding of which foods are good and which bad. And vitally I think treat yourself occasionally, it’s not supposed to be a chore. If you pushed yourself hard one week then have a doughnut or two, it wont hurt occasionally and such foods used as rewards will taste like mana from heaven when you are hungry, and more importantly act as incentives.
On a side note I needed a lot of fluids after exercise, it was weird how enjoyable diet pepsi was, very little calories, but if I chilled it to absolute 0, and drank it after exercise it was like drinking ambrosia, thirst also helped. There are lots of neat little pleasurable tricks that fool your brain into thinking you are getting more than you are, simple pleasures when you are testing yourself give great rewards.
Brings me back to high intensity exercise, if you want to lose weight don’t run or do things that raise your heart rate too high, you want to be burning fat not sugar. High heart rate mean you’ll hit walls, and use quick high energy sources more often, less than about 140 bpm and the body can take time to burn fat. Stamina exercises are better than sprint exercises.