I saw this question the other day in the Point Of No Return team and it's one I see over and over so I'm sharing the answer. I hope you find it as helpful as I did when I fully understood the concept.
"I'm thinking I don't have the willpower to allow myself any "points" after dinner. Any ideas how I can hold myself accountable? I don't have anyone in the house on a regular basis to help me out. Forget the 3 bite rule- I currently only do "devour everything in sight". My cravings do not go away in a couple of minutes. I hold on to them for days, then attack."
Here is the answer:
The secret is this: It doesn't take willpower at all. The answer is that you are simply not full. If you are hungry after dinner, your body isn't getting enough nutrients. Discipline, such as the 3 bite rule, works when you're happy and you have a specific goal like a date or a reunion but the second you've had a stressful day or you've worked out, discipline goes out the window.
That's why the Weight Watchers Points System is a great way to understand portion control but it's only 33% of it. You've got to fill up on nutrients, aka vegetables.
Yummy vegetable soups are a great way to fill up on vegetables. You have it in the fridge, you grab a bowl before you go out, or have instant nutrients with lunch or dinner. Have you made the PT energy soup? Sometimes just one recipe can help you think of new ideas about how to make vegetables you like and want to eat every day.
I remember meeting with a client who was so frustrated by her lack of discipline with snacking at night. "I run a business, I run my family and I'm successful at it all! Why don't I have control over this??"
I had to help her find a food she loved that would also be full of nutrients and keep her full. We uncovered her long lost love of gazpacho.
I asked, "If both a brownie and and gazpacho were sitting eye-level in the refrigerator, would you have gazpacho or the brownie?" She answered, "I want to eat healthy and I love gazpacho. I would choose the gazpacho every time."
This is the key concept: High nutrient foods are the only way to feel full. Find some high nutrient soups or salads you love and you have unlocked the secret to lasting weight loss. Because there will be no more hunger. No more discipline. You will feel full. You will lose the weight because you will no longer be "great all day" while you mess up at night.
Salads, greens and vegetables. I can't emphasize this enough. At a certain age, only high nutrient foods will make you feel full. You can spend your time lamenting over why you can't stop at one slice of pizza anymore or you can step up your vegetables. This is how I do it. Want to come over for dinner?? :)