Try to be more consistant with your calorie intake. I have heard of having a spike day but only once a week not more often than that. What I have found invaluable to me is to eat some slow carbs (like breans, high fiber grains, or squash or lintel soup with every meal) AND protein to keep the crave monster at bay. Some people drink cold , cold watetr when the cravings hit. If you study your food journal you may be able to spot what are your trigger foods. I found high carbohydrate would start me off on a reging binge, so I made a short term goal of not eating any thing that tasted sweet for 1 week. once I did that It was easier to set goals..now I keep my carbe under 100 a day and try to get at least 90-100 grams of protein per day. Another thing I did was clean out all the junk food from my cupbords, and shop with my diet in mind. I try ti try something new and healthy every week but other than that I keep my menu the same every day. Log your food for the day before you eat it and there wont be any unplanned/ unknown calories slipping in. Weogh in every day if you can ..this is a real motivater if you are adhearing well to your plans...I hope this helps.