I think a basic thing to do, which can be hard to do well, but is totally worth the effort, is to get very clear that this systematic moderation is your best bet to get something[s] that you really want, something that goes beyond just losing weight and looking better and possibly even beyond health. Something that you're not getting by eating outside of the plan. Something that's worth the trade off of not getting to eat at times it would be very comfortable and pleasant to do so.
So, be working on that, on a list. Eventually, it should be in a form you can look at often. (I have about 40 items on my list in various categories.)
In the mean time, some ideas.
*Keep two habitcals, one for success with three meals, and a separate one just for getting through the evenings.
*Consider for a few weeks allowing a small snack of something you normally wouldn't go overboard on. Save those nonsweet overboard items to have in reasonable amounts at meals. Make it an option, but that you would be successful whether you eat it or not. You'll be able to tell as you go whether you can suddenly drop it or phase it out.
Eat a very satisfying, possibly big, dinner. Savor every bite! Notice when you're done how full you feel. Reflect on how well your body is fed and how beautifully it's made to use this food or draw on its reserves if this food is not quite enough. Feel happy that your body will do that, will use up some of its stores. You WANT it to have a chance to do that. It can feel a little uncomfortable as it gets used to switching over, which it likely hasn't had to do for awhile.
As the evening progresses, check in once in awhile and realize, my body has enough of what it really needs.
If you get inklings or even strong urges to eat, realize that is old habit, and has nothing to do with any real need. The old habit is a brain pattern and it can be very convincing. It thinks it's trying to save you, but YOU know you are safe. It may be uncomfortable but you will do no damage by waiting until morning to eat. (It's amazing how subconsciously we can feel that something terrible will happen if we don't stop those irritating sensations that seem to signal to get food. Nothing will happen except that we're uncomfortable.) In fact, realize you will do more good to resist. You will get more of what you want overall in life if you wait it out. (That's why it's good to have the list.)
Then do your best to do something diverting. It may be hard or easy to do something that requires a lot of concentration. If it's hard, be dumb! Watch TV, surf the net, flip through a magazine, whatever. Okay, no smoking or gambling. As time goes by, you can make it a point to be more productive or even look for more pleasurable but challenging things, but for now, make it easy. But know that it could be hard for a few nights, and intermittently as time goes on.
Also, know that overeaters at the moment of temptation often magnify how good the food will feel and taste and how wonderful it is and minimize how cruddy they will feel later and how sorry that they didn't keep to those bigger things (see list above) that they really want more. So practice that, admit that the food would taste good, but don't dwell on it, and tell yourself that it's not really that hard to put up with the discomfort to get what you really want later. You don't like it, but it's part of the job, and you sure like eating delicious meals, the part of the job you really like.
This is a lot more than No S recommends but obviously a lot of people need more than the basics. I think for someone like Reinhard, a lot of this was in place subconsciously. And I think the concept of moderation was so deeply inspiring that a lot of trouble got minimized under the surface. And food was less of a go-to habit, and surely sweets were not his thing. j
I tend to be kind of wordy.
It might be enough just to say to yourself at night, I've had enough for today, and I want to let my body get at my fat anyway. If I have to be a bit uncomfortable, so be it. I'm a big girl and can do it. Besides, I can eat a huge breakfast if I want to.
And go to bed early!
Count plates, not calories. 11 years "during"
Age 69
BMI Jan/10-30.8
1/12-26.8 3/13-24.9 +/- 8-lb. 3 yrs
9/17 22.8 (flux) 3/18 22.2
2 yrs flux 6/20 22
1/21-23
There is no S better than Vanilla No S (mods now as a senior citizen)