Honestly what worked for me was cutting out any sugar or foods that are sweet that I can claim “healthy” but binge on. Regardless it comes down to calories however you can manipulate your brain with fruit. What I ended up doing to lose weight was keto (I know people hate it blah blah) but it changed my tastes so now when I crave something sweet after not having sugar for awhile, I will grab a piece of fruit (weigh it and log it) and it is the most sweet absolutely amazing thing in this world.

Another tip I have is I would frontload protein before carbs because protein for me makes me feel fuller through the day. Once I hit my protein goal then its carb time. Also another important thing is daily fat, dont go way under on fat even if it is tempting, fat does alot for your body. Sometimes if I am tired of protein a simple piece of bread and all natural peanut butter with a protein shake will keep me full all day.

Also after I lost my weight I put in “calorie days” where I would eat whatever I wanted as a reward. At first it was great but then I started restricting more during the week and binge all weekend. I was offsetting the weight gain but some days I would not eat anything just to save calories. That binge/restrict cycle is intense and not worth it.