I think for most of us weight loss (and gain) is about emotional issues, not physical hunger. I've been at this for almost 11 months - and in maintenance mode since early June - and I just fell off the wagon yet again last night. It happens.
If we're talking about caving to a craving vs. bingeing, then your best defense is planning. Plan out all of your food for the day in advance so you do not have to think about it. Don't give yourself choices. And if you can tell you are going to need a treat that day, it is OK! Just PLAN FOR IT - reduce somewhere else to account for the extra calories or get in some additional exercise.
Now if it is more of a binge, well that gets a bit more complicated. I'm still working through it, so I can't offer much for advice. I will be working on identifying emotions/feelings that preceed the binge over the upcoming weeks. That sounds easy, but is actually pretty hard for me. So identifying what we are feeling in that moment (hunger, boredom, anger, tired, etc.) and then identifying the CORRECT corresponding action (eat, go for a walk, take a bath, sleep, etc.) and trying to break the cycle.
Also, I am truly beginning to see that forgiveness is critical. We are going to make mistakes. Expect it. We are human after all. So be kind to yourself, and do not believe for 1 second that just because you chose sausages for dinner the entire day was a waste. Those are lies we tell ourselves, and they perpetuate behavior that does NOT move us towards our goals. It is 1 day. Tomorrow is another day, and lucky for us, we can start afresh & make different choices.
You can do this. I am no expert (I don't even play one on TV
), so I apologize if my ramblings do not make any sense. Hopefully there is a nugget or two that you will find helpful, though.