I've found that cooking your own mels from scratch really helps because you really appreciate serving sizes when you're the one doing the cooking.. Take a cooking class or find recipes on Youtubbe. Also,those Lean Cuisisne meal really do the trick,,,but remember it ain't gonna work if you're scarfing down two at a time. Get yourself those large 2.25 gallonws of waters from Costco/Sams and work your water game daily.Packa lunch instead of fast fooding it.Take a cheat day and enjoy a pizza or some fancy dessert, but don't binge eat..relax and enjoy a meal.