Lately, I find that eating 3 almost-normal portions of food for breakfast, lunch and dinner helps. I used to split lunch into 2 servings. Now I try to eat a whole sandwich instead of half. I have a cookie, small chocolate bar or fruit as a snack before dinner if I'm hungry.

I also seem to have some of my bingeing under control by eating my treats through the day instead of at night only. For example, I just had some oatmeal with fruit for breakfast then had a chocolate cookie. That satisfied me. At night, I might have some ice cream and another cookie, instead of the 5 cookies I might have had in the past.

You see where I'm going with this? Anyway, different approaches work for different people so you will find what works for you. I still feel guilty over eating cookies or chocolate after breakfast and think "Who the hell eats this stuff in the morning?!" but I guess it's bteer than bingeing on it.