>My doctor tole me there is NO forbidden food. But she did say that I should watch ...
This is exactly what works for me. I know that if I were to tell myself "You can never have fried chicken again", I'd end up craving it, and go off the deep end. So I can still have fried chicken -- but only when I really really want it. I'm lucky in that I'm quite handy in the kitchen and so have complete control over what I eat and how it's made.
Also, in addition to just making sure I stop when full, I've become conscious of how much I was grazing. Until I paid attention, I had no idea how often I'd wander into the pantry or open the fridge because I was bored, or it was just there.
Now, when I reach for a snack, I stop and ask myself "Bear, do you really want that snack?". And I really think about it. And if the answer is yes, I go ahead and have it. But I'm surprised at the number of times that the answer is "not really" and I just find something other to do than stuff my face. It's cut down on the amount of snackage I consume considerably without making me feel like I'm missing out on anything.
That sustainability is the key for me. I know I can keep this up because I don't feel like I'm "on a diet". I just feel like I'm paying attention.