Sorry to answer here, but I can't message you directly for some reason. I'm exactly the same! Trying to break that cycle. I've got such a disordered relationship with food now. It's sad.
@Smirkymirky recommended Nutracheck yesterday, so I've been having a look at that.
I've also dug out my copy of Nutrition for Dummies that I ordered ages ago when I first had my doubts about SW.
My biggest question is this if anyone can help. If I'm given a target of 1300cals a day and I exercise during the day which burns 500cals, is it better to still aim to just consume 1300cals for the day? Or is it ok to go over? I cycle a lot now. Sometimes burning upto 900cals a session. I've been given 1290cal daily target by MFP. Should I aim to only consume that? Sorry, I would start a thread just for this, but not able to at the moment.