As the saying goes: "weight is lost in the kitchen, muscle is gained in the gym"

Personally, my own experience (and that of a few close friends) is that if you want to lose weight it's going to suck. No easy way to do it, you have to go hungry. There are some low-cal fruits and vegetables, or other things you can try to lessen the hunger. But this popular notion that you can just change a few things you eat and still eat 3+ meals a day on some special "diet" is wrong. I don't understand why it perseveres.