can't stop eating junk food

You may want to budget a small treat into your daily routine -- a single serving of chips or candy or ice cream. Something small to satisfy your desire for a treat. That way, you aren't 100% depriving yourself of the food you want. This may help prevent those binges on sweets and salty snacks. Crisps, sweets, cake and fizzy drinks are all fine in moderation, so long as they fit into your calorie goal.
I know this technique doesn't work for everyone, but for me, it helps to have a small treat each day to satisfy my sweet tooth/craving for salty snacks.
Also, adding food to my diary before I eat it helps -- especially for treats. Once I see how many calories it contains, I'll stop and think about how it will fit into my daily calorie goal. If it does, great -- if it doesn't fit, then I'll pick something else or I'll opt for a smaller portion.

bet07 wrote: »

I can't have a small treat, always end up over eating. I'm a stay at home mum and I get really bored and my escape is food. Need to retrain my eating habits.

In that case, your best bet may be to throw out/not buy the foods that tempt you to overeat -- at the very least, keep them out of sight, and in a place that's not easy for you to get at them. Also, if you're eating out of boredom, figure out some things you can do instead of eating -- take a walk, start a new hobby. If you have the time and money, maybe look into taking some continuing education classes or online classes as a way to challenge and engage yourself. You may also want to start an exercise routine to help with losing weight. Yes, exercise isn't necessary to lose weight, but it will certainly help, and I found that I just feel better when I exercise on a regular basis. There are plenty of free exercise videos online, so you can look around and find something you like that's at your level.
And each time you're tempted to eat, ask yourself first, "Am I actually hungry? Or am I just bored?" If you're just bored, try to do something to distract yourself and physically remove yourself from tempting food.

bet07 wrote: »

I can't have a small treat, always end up over eating. I'm a stay at home mum and I get really bored and my escape is food. Need to retrain my eating habits.

I like what madhatter ^^^ posted.

Boredom is a product of doing too little, so get out and do things. Your kids will love you for it too.

If you are bored, fill your life with something less boring. Have kids? Take them out on walks - pick a park quite some distance away and get going. Or purchase a running stroller and run with them if they are of the right size and age. Or go hiking. Or head to the pool. Show your kids from an early age that physical activity is fun and they won't have to learn that it is also important, they'll just do it anyway.

Before I could easily overdo eating certain foods, primarily carb-based, because they are the easy thing to reach for. Solution: Change up your eating habits. Make a wholesome salad with some tuna in it, or wild salmon (available canned 365 days a year) and a healthy yoghurt based dressing and you won't have room for crisps.

As for crisps, I'm with anyone that suggests you simply stop buying them. If they aren't in the house, they can't be gobbled down. Pretty simple really.

I was in the same boat as you. I was eating donuts, cookies, candy anything that wasn't held down. If someone offered a donut the answer was always yes. I hate how I felt afterward and I would say to myself I will eat a little bit and then it was calling me until it was gone. What helped me was to eat no sugar in the mornings. Eating sugar in the morning starts the whole day off wrong. Eat protein. Treat sugar like you are allergic to it. I don't eat sugar like I use to and it's under control. I am hungry but not starving hungry. Sugar is addictive it is to keep you coming back. It's not your fault. It's like telling a person who was given a cigarette why are they craving nicotine. Sugar is the same and you are led to believe it's your fault but its not. Every time I eat a doughnut I am hungry again in 30 minutes. But when I eat eggs and bacon I can go till lunch time without obsessing over food. You will feel more in control. I said no to office donuts. I was in control and it felt good. Start slow. Just cut it out in morning and see what happens. I hope this helps.