Suger

Thinking of it as bad and cheating can contribute to feeling out of control with it for many people.

What works for me: have a plan and understand what's going on if I am feeling out of control with food. Paying close attention while logging for a while can help.

I find it easiest to eat on a schedule focusing on nutritious and balanced main meals. Not to graze, but to include some "extras" (might be something sweet, might be cheese) immediately after a meal when I'm not particularly hungry, for pleasure. I include them as they fit in my calories (and don't cut out anything that is part of my basic nutrition to do so), and I measure out a serving that fits, put the food away, and understand that I am not getting more. Grazing or eating out of a bag or larger amount will make things a lot harder for many, as is the idea that you are just going to eat 'til you don't want more.

I don't use foods I have difficulty controlling to deal with hunger. Personally I find once I get used to a schedule I am not hungry between meals, but if I am and want to eat I would go to raw veg or fruit or maybe a pickle or measured amount of cottage cheese -- foods I don't have trouble controlling my intake of (and ideally the lower cal options unless I think I could use more cals).

If I find a food tends to be especially hard to control (a trigger), I would eat it under more controlled circumstances only. For example, if I had difficulty with chocolate I wouldn't keep it around, but buy a small single serving to eat after dinner that day or if I had trouble with ice cream I might limit my consumption to going out for a small dish on occasion. I also think it can make sense to take a break from trigger foods for a while.

Other things I think help include making sure you aren't cutting too low on calories, getting enough protein, getting enough sleep, and if you think you are reaching for sweets for energy having a cup of coffee or tea instead (assuming you aren't using those as a form of sweet) or looking to see if you are maybe not having a balanced breakfast (including protein and fat) but basing it around refined carbs, which can for many set you up for a pattern of up and down energy that increases cravings. (Not everyone, of course.)

Just some thoughts.