I found that keeping a food journal has really helped me. I went to an office supply store and bought a little 3-3/4 x 6-3/4 memo binder with ruled pages and a set of loose leaf calendar pages that show you the half a month on each page. On the lined memo sheets I record the date, what I eat as the day progresses, how many glasses of water I drink etc. Then I total up my carbs and write it on the corresponding day of the calendar pages. I also record my excercise and weigh-ins on the calendar. On the front inside cover I taped a carb counter for quick reference and I keep a pen clipped onto the cover so I won't put off recording data. The folder fits into my purse easy and goes everywhere with me. At work, I keep it right next to me open on my desk and every time I feel like going to check what's lurking in the fridge at work it makes me stop and think about what I have already eaten and assess if I am actually hungry or just want to eat for gratification.

I find having a big breakfast sets me up for the day and the urge to pick at food is lessened

For "me", eating a healthy portion of protein in the morning seems to scare my naughty cravings away.A nice steak and eggs allways hit's my spot.