It takes about an hour for the body to digest your meal, and it takes 20 minutes from the point of your first bite for your body to say it's full.
The hunger pangs are rough, but I always tell myself, I will have to wait until my next scheduled eating. (A skill I've learned from the Beck Diet).
This is what helps me:
1) Stick to an eating schedule, and I do not sneak in food that is not scheduled or planned.
2) I eat sitting down away from distractions.
3) I drink a glass of water with a fiber supplement. Fiber will make you feel more full.
4) I eat very slowly, enjoying every bite. I chew my food 10 times before I swallow. It takes time for your stomach to register that it is receiving food. When you eat quickly, you're more likely to overeat.
5) I try to pick foods that are high in lean protein and fiber with a good mix of complex carbs. I carry a bag of brocolli and carrots to snack on (no dip) before I eat a meal.
Eating 5 small 200-300 calorie meals is doable, and it takes a lot of self-discipline. I personally try to aim for 300-400 calorie meals 3 times a day with 1 snack (split in half) for the day.
Also, remember to get moving! Start off small, and work your way up to more exercise. It can be as small as taking a walk on your break at work instead of chatting by the water cooler. I park my car 10 mins away from the office, and walk to the office. I'm guaranteed 20 mins of exercise right there!
I highly recommend the Beck Diet. It's not a nutrional diet, but a congnitive therapy approach to give you skills to keep weight off. You would use the Beck DIet with whatever food diet of your choice.
I hope this helps! You are already on your way to success! You will lose the weight!