identify your trigger foods.. These are the foods that you have no control over eating. They are controlling you and you feel like tit for eating them. I had to cut out chocolate crisps, sweets. I dont touch them now. I have tried moderation but it doesnt work for me. Its much easier now that it is no longer even an option and I dont have to make a decision about it. You may start compensating with something else. I started eating more white bread but now have cut that out as well. I can easily have some ice cream or a slice of cake and not have to keep going back for more and into that cycle. These are not trigger foods for me.. I have been off trigger foods for a year and feel like a different person mentally and physically. Ive lost a few lb but didn't have a really anything to lose. My moods were horrendous when I ate that stuff constantly. Anyway that's what worked for me.