This is hard

I have been struggling of late. I am trying to make good choices. We went out for dinner Friday night and I ordered grilled chicken with a side salad. I asked for no dressing on the salad as it came with a bit of cheese and I figured that was enough for some flavor. The waitress asked me 4 times if I was sure that I didn't want dressing. I was amused rather than annoyed, so all in all, a successful outing.
On the other hand, we went out for sushi last night, and while I did manage to keep the portion really small, the choice in maki wasn't the best (too many fried tempura bits).
But today, I got up and made a healthy breakfast, prepared my lunch and have had a really good day. Except I'm famished. It is the middle of the afternoon and I have eaten according to plan today and I am famished. So I will go and eat an extra fruit, make myself some tea and try to make it to dinner.
If I let myself get too hungry, I get a migraine. I find it very difficult to determine what the balance is between enough food to stave off the migraines and enough of a calorie deficit to lose the weight. It is something I have struggled with for a long time and is a big part of the reason that I have been within the same 30 lbs for almost 20 years.
I had a good weekend w.r.t. exercise and will continue to try to bump it up so that the calorie deficit can come (somewhat) from exercise.
I will do this, I will.