Consider *what* you are eating for breakfast/lunch - I find that if my breakfast and/or lunch is overly "carb oriented" (specifically i mean the "starchy" carbs - toast/bread/baked goods, cereal, potatoes), I will more often than not feel quite hungry by dinnertime, sometimes that not-in-a-good-way-must-eat-NOW sort of feeling. If I balance those meals out to include a higher ratio of protein, I do much much better. So, instead of toast and a poached egg, I'll eat a couple of eggs scrambled into sauteed veg. Instead of Cheerios and milk, I'll eat plain yogurt mixed with fresh or frozen fruit. Instead of eating a sandwich or wrap, I'll eat a salad and bulk it out with some added meat or cheese.
As far as overeating at dinner, you can try a couple different strategies to make it more difficult to do so. Firstly, cook only one portion's worth of food. If you don't make more, you can't eat more. Secondly, plate it up in the kitchen. Weigh or measure your servings, put it on a plate, spend a moment to garnish it perhaps, make it look all pretty, like you'd get in a restaurant... and take it to the table and enjoy. Take your time, really enjoy it. Pace it out, small bites, savoured... resist the urge to shovel it down (i know this is difficult when your body is saying "Really Hungrrryyyy!").
Then walk away from the table, kitchen and pantry. Go outside and go for a walk, or go run a load of laundry, or any other chore, hobby or activity you can think of that would make it difficult to get food, for about a half hour. I've heard it said many times that it takes the body about 20 minutes or so to register "full" - and I do find that to be true. If you can stop and walk away for 20-30 minutes, you'll likely find your hunger fading away just as effectively as if you'd spent that 20 minutes picking at leftovers.
Goal 1 - break 200 (46 pounds lost)**DONE**
Goal 2 - leave obesity behind (BMI 29.9, at 185#) **DONE**
Goal 3 - BMI = Normal (154# or less)
| current weight: 172.5