I've suddenly seem to have realised (after over a decade of dieting, somehow!) that it's so psychological in the fact that you really have to say to yourself 'do I WANT this, or do I NEED it?'
Most of the time it will be want. I know it sounds horrible but read stories of starvation like from those who survived concentration camps and you'll realise how much the body can do and get away with by being on very little food. Eat to live, don't live to eat! Try thinking of food primarily as a fuel for your body to keep it doing what it needs to do and NOT as a treat.
Also think about how much you want this. If you take a few minutes before eating to think about all the hard work you've done so far and how one splurge could undo all of that and how much you would rather see those pounds come off than enjoy perhaps an hour of (GUILTY!) happiness and STS and put on then you'll probably decide to not have those synful 'pleasures' and choose something that is free and will fill you up just as well!
I've been using these thoughts to make much more intelligent decisions about food. I was going to have fries as a side on a meal because I had a LOAD of syns but I didn't NEED those chips and it was using the syns for the sake of using them and possibly hindering my progress, so I went for a free jacket potato instead.
Try printing these kind of 'affirmations'(rule, etc...whatever you want to call them) and get into the habit of really thinking about the future and the consequences instead of giving into the moment and feeling crappy about it!
As for using a lot of syns...don't worry! I've been using weekly syns. Last week I had two smartly choiced takeaways (one chinese and one indian) and used up less than half my weekly total of 105, including syns for other stuff on other days! It's just realising you can do these little changes, still really enjoy them and still have really good progress. Remember that when you get your weight under control, you can have these higher things because when you step on the scale and perhaps see a couple of pounds on, you will be so much fitter for exercising it off or go back on strict plan for a week and you won't have to gain, gain, gain!
Just wait awhile in all things dieting. I think a lot of the problems we have as 'overeaters' is that we aren't very patient!!! Haha.
I hope I've helped