1. make sure you are eating enough calories. sometimes "great throughout the day" ends up meaning you're eating too few calories overall, which primes you to binge later on. starting out with a little slower goal can help you through that adjustment period. in other words, you might be able to lose weight at 1200-1550 cals, but you might have an easier time learning how to eat fewer calories at 1500-1750. you'll still lose, just a little slower and as you learn what keeps you full it can be easier to eat at the lower ranges. plus, if part of it is that you were eating 3000 cals a day and now you're trying to max out at half that, part of the problem is that you're used to eating a lot more and time is really the only thing that's going to help you adjust. so eating a little higher as an intermediate step can help with that.
2. figure out the most filling foods for you. and when you have that first snack, fine. as you're going for the second, skip the food you want in favor of something really filling. my big aha moment came courtesy of pringles. i was hungry when i got home from work, so i had a serving. still hungry i had another. as i was heading for the third serving i decided to perhaps try something else, so i had about 100 cals of shrimp stir fry [i buy the contessa frozen kind and use whole foods teriyaki sauce in place of the sauce that comes with it so that a half serving is about 100 cals] and that filled me up. the next day when i found myself in the same situation, i headed for the shrimp stir fry first and was full without the extra 400 cals of pringles. and ever since then whenever i start heading for that second snack i divert to a filling meal/snack and about 90% of the time that ends it right there. it's much easier to eat junky stuff when you've been snacking on other junky stuff, and especially so when you are really hungry in the first place. it's a lot harder to snack when you have a full stomach from a filling eating opportunity. and if you are trying to stuff more in as you know and can feel you are full, it's time to deal with emotional eating issues. my other go to is a baked potato topped with steamed broccoli and cheese or a baked potato topped with lentil curry. both filling and both topping out around 300 calories, which is a lot fewer calories than i can eat from chips in a sitting.
-google first. ask questions later.