This is a long one. Make tea!
seacliff (and all others struggling with this situation) I'd like to offer some positive strategies. (Nothing worthwhile is easy.) Instead of beating yourself up and telling yourself you are out of control, will you try to turn all the negatives into positives? Will you accept that every day you decide what you will eat? No one is twisting your arm or force feeding you.
I went on a work based course that taught us, categorically, that you have to want something enough to be motivated to achieve it. So, you have to want to lose weight more than you want that doughnut. If you decide that you want the doughnut more than the weight loss, go ahead! You are in control and that's your decision. No regrets! (But no lies!)
When you reach for food, tell yourself:
"I am in control. I decide whether or not to eat this. I am strong enough to resist this."
If you walk away from it, give yourself a huge pat on the back. See how strong you are!
When you are shopping for food, tell yourself:
"I am in control. I decide whether or not to buy this. I am strong enough to resist this."
If you walk away from it, congratulate yourself. You are strong enough to do this! Calculate what you save by resisting buying unhealthy stuff and put the money in a jar. Watch it mount up.
Distraction is a huge help. If you feel hungry, have a cup of tea or coffee (enjoy it without sugar, no lattes!) or water and find something absorbing to do. Go for a walk, take up a hobby.
Lastly, many people say they simply have no willpower. That's just an excuse, a lie they tell themselves.
Willpower is like a muscle. If you exercise it, it gets stronger.
Start small by cutting out one snack food. If you don't buy it, you haven't got it so you can't eat it!
*You are in control!*and
If all this sounds like smug psychobabble, it's not. I've accepted it and made it work. Twenty-three years ago, I chose to achieve my karate black belt by training at a tough club I'd been avoiding. I really, really wanted it so I got over my fear. More recently, and more relevantly, I have lost 26lb on the 5:2 intermittent fasting way of eating. I wanted the health benefits to avoid the age related conditions my mother had. That was important enough for me to stick to it.