The remarkable thing is that everyone records less calories than they actually eat. Identify bad overeating times for you and drink a glass of water instead. Hunger pangs last only 20 minutes. Do this before each meal too. It s hard work but worth it.
Recidivism is high.
When you fail, try again. Don t eat at your desk. Deplete the refrigerator of snacks. This isn t treatment, it s rehabilitation. Reward yourself with non-eatable prizes, a book perhaps.