Get a fun or beautiful water bottle that becomes your new accessory: infuse water with colourful fruit and berries to make drinking irresistible. Take it everywhere and try and make sure you finish it by the end of the day. Dehydration can also result in poor energy levels, so when you feel that afternoon slump kick in, a big glass of water will be more beneficial than coffee.
Focus on movement instead of exercising. Most people associate pain and discomfort when they think about exercises and therefore they procrastinate. Find a way to move your body so that you even forget that you are doing it like taking dance lessons, doing Zumba, playing with children, going tramping. Remember a 10-minute walk around the block is still better than no walk at all. And the next day it might be a 15-minute one.
You'll find this easier to stick to than making a list of things you can no longer eat. Rather than banning anything with sugar, fat, or dairy, turn to the healthy foods you DO want in your diet. When you're eating more food with good nutritional value, there will simply be less room for unhealthy food. You can only eat so much in one day.
Research shows that when you don't get enough rest, your body craves extra calories to make up for your lack of energy. Go to bed half an hour earlier to get plenty of shut-eye and you'll be less likely to turn to food to fill the void.
For some people, it's when they are bored. For some when they are stressed; some when they are lonely. Getting your head around that can help you fill the void in another way. If you're stressed, get some rest or maybe hit up that yoga class. If you're bored, pick up a book or new hobby that you've always been meaning to try. If you're lonely, call an old friend. Observing, and then treating, the underlying problem will bring you far more satisfaction than filling your body with unhealthy foods and your mind with feelings of guilt.