Personal experience. You don't need to diet or exercise. Be sure to eat if you are hungry, and not if you are not hungry. When you are not hungry, remember to eat when you are full. Moreover, you don't have to eat fruits and vegetables, but rice. Eating bread is easy to get fat. Don't drink soup, soup is also very fat. Do it. Key words: if you are not hungry, don't eat. You should separate hunger from greed.