Dr. Alvarez recommends that you make a plan to change your habits, and stick to it. Leave binge-eating in the past by planning to eat small portions throughout the day. When your appetite is satiated with moderate, consistent intake, you’re less likely to give in to strong hunger pangs late at night. Also, stock your fridge and pantry with substitutes for sugar and other unhealthful foods.   When you feel the need for something sweet, reach for fruit. An apple, orange, banana or pear can satisfy your sweet tooth without adding tons of empty calories. In addition to fruit, alternatives to sugar include spices like cinnamon and essential oils like fennel. A great way to crowd out sugar cravings is to eat nutritious foods first, or even to drink water to fill your much smaller stomach. If your past weakness was late-night eating, consider revising your sleep schedule, and turn in early.   Also, change your environment. Keep your old trigger foods far away, replacing them with healthy alternatives for cooking and snacking. Your mind may still wonder where you’ve hid the chocolate chip cookies, but your newly sensible digestive system will be perfectly happy when you reach for the smoked almonds.