help?

Cut down the junk food. It's won't keep you satisfied. Leave it as a treat or reward for hitting your goals and don't cut it out completely.

Exercise and activity are good to allow you to eat more food.

Set a weight loss goal of 0.5-1lb a week, no more than that to start. See how it goes and change your goals as you progress

A diet with more protein and more fiber (i.e. fruits and vegetables) will make you feel more full than one with a lot of sugar or foods with little nutrition. You don't have to eliminate 'junk food' entirely, but cut back and replace it with more filling/satisfying foods.

1300 is probably too low for your stats, but yes, you can have 3 full meals.

How active are you? What rate of weight loss did you put in?

Hi
I have had a similar problem to you, over the years my weight has gone up and down and back up, around 5 weeks ago I changed my regime.
It went as follows based on being a man,
For the first 4 days no carbs at all
My daily diet was 8 palms of protein, a palm measure is that you have a piece of meat or fish approximately the size of your palm of your hand
8 fists of vegetables, cruciferous ie greens, google the term for a list
5 teaspoons of fat, ie olive oil or coconut oil

For a woman the numbers reduce to 4 protein.
For fish like salmon or tuna it counts as a protein and a fat.....

After 4 days I was allowed to replace 2 x veg with 2x fists carbs, and allowed 1 fruit per day and 1 treat, ie piece Lindt dark chocolate
I removed dairy from my diet and switched to using unsweetened almond milk for my coffees, takes a bit of trial and error to find a make that suits your taste buds, but I found one that works and my coffees taste the same as with cows milk.
In the first 4 weeks I lost 4kgs, I also am excercising daily and am getting stronger and fitter whilst nibbling off the pounds.

I now have come back to tracking my food on mfp as it's hard to track at the start

The biggest thing I have noticed is my skin is looking younger and tighter, I'm 54, my face has lost the bags under my eyes, I sleep better and I feel clean and good about myself, sure I'm still overweight but that doesn't matter I feel in control of myself. If I eat a desert somewhere again so what, my body tells me when I need to eat and when I don't and also I no longer have late night food cravings, I'm full and feel full all the time.
I am now eating to be healthy not to satisfy hunger pangs that come back very quickly.
I stopped eating sugar, if I need a sweetener in my coffee I use honey.
It has worked for me and taking me 3 years to find the answer

OP, if you don't have one get a food scale and use it to measure your portions as often as you can. Keep an eye on hitting your protein, fat, and fiber goals - these are often the things that will keep you feeling fuller and that people trying to eat "diet" foods are lacking. You don't need to eat anything special or jump through a lot of hoops. I'd bet you are hungry because you aren't getting much protein or fiber, and that you are eating more than you think because of that.

Hang in there!

Making a sudden large drop in calories can be very difficult, and there is no reason to do it all at once. You can back off to, say 1600 for example and then once you get used to logging and adjusting your food choices, then drop it by around 100 calories. Work with that for awhile, and drop again by 100 cals. You'll get an idea of what you can handle without torturing yourself. Remember, slow and steady is generally more healthy and sustainable in the long run, and you'll be less likely to become discouraged and/or gain it back.

You don have to switch your whole diet in a day, small sustainable changes! Pick one meal and tweak your choices to make that meal more in line with your health goals. Set yourself up for success, have healthy low calorie high nutrition snacks available ( carrots or any veggies, apples? Etc) .