Hello. Things that help me are: 1) Give myself a reasonable and acceptable range of calories to eat for the day. Sometimes I do better, sometimes worse, sometimes much worse. But it keeps things in perspective. The daily calorie goal set my MFP is a stretch for me, and I know that I will not meet it most days. I also exercise to offset some calories eaten. 2) No matter what I've eaten or how much, I record it. If it is more than I planned, I also write down any feelings, worries, or other emotional responses which may have contributed. I review this later to see what I could have done differently. 3) Figured out my trigger foods and don't keep them in the house at all, don't buy them at all, etc. I know that I will not eat them in moderation, and I'm most likely to eat more when I'm home alone. 4) Give myself permission to binge periodically, whether it is one day per week, one meal per week, whatever. The only rule is, when the alloted time is over, all food must go immediately. Either give it away, throw it away, or don't buy it in the first place. 5) I have learned to forgive myself much more. I am still very hard on myself, but I start again immediately, not the next day or the next hour, immediately. Just focus on gaining control first, and some weight loss will happen with little effort simply from the lack of binging. Then you can concentrate on more robust loss. Good luck!