I try to input my food on SP before I eat dinner so I will know what I can eat. If I have overeaten during the day, then I snack at night. It works well for me.
At the end of the day, I never put a dessert into my mouth until I check and see if I have any points left in my range. That way, sweets never put me "over the top."
I rarely eat out because who knows what "they" put in the food they serve.
I've been drinkingprotein shakes for breakfast. They keep me full until lunch without any fat. I use a half a banana to sweeten the shake.