What keeps me full is to drink a glass of water before and after a meal. ANd of course during. But my before glass has to be totally consumed before food.
As far as food itself, I like to go for the boneless, skinless chicken breasts. Preferably without the "broth added". I bread them myself with any sort of breading. You can find premade ones with low cals and low salt. I have 2, 4oz breasts (which is quite a bit!) and some greens on the side. My favourite is zuchinni, broccoli and aspauragus. Cook the veggies by either steaming, or with a spray or two of cooking spray, i use extra virgin olive oil spray.
What i have recently found and fell in love with is spaghetti squash. I usually have 2 cups with whichever sauce I please (today I had an alfredo and mixed in a bit of water to give me more sauce with less calories and fat). I've also used a basic tomato sauce, or a homemade concoction of ingreidents laying around the house. The best thing about this squash is not only does it look like spaghetti, but it actually kinda tastes like it. It's super filling and sometimes I can't even finish the 2 cups.
I also love tuna, canned in water either on rye toast, or in a salad with celery and peppers to give a crunch.
Play around with what you have in the house. I suggest a calorie counting app that has a barcode scanner, and you can track every single thing that goes passed your lips. Its such a fantastic tool and it really opens your eyes to what you consume, and what you could trade a certain "junk" item, to get "more bang for your buck", type of thing.
Just make sure to get a good amount of protein. Having one of these calorie apps will help guide you as to what your amount should be. Don't know if I mentioned but the app I use is called "LoseIt!".
As far as excerise, if you're not wanting to get into intense training right away, I suggest walking at a brisk pace and some small hand weight for weight training. i have another app called "runtastic" that tracks the distance and speed of your exercise by using the gps in your phone. (obviously need a smartphone for this).
I'd also suggest investing in a heart rate monitor. They can tell you SO much about your workout that has been calibrated to YOUR body weight and YOUR heart rate, not just what a "generalization" of an exercise machine would tell you.
Plenty and plenty of water. Set a mini goal and reward yourself with a non-food item.
You'll be surprised how easy and good it feels once you're in the swing of things.
Hope I helped at least a little!
Good luck.
EDIT: Didn't realise this sounds repetitive as I responded to your other post. Sorry!