Go and weigh, face the consequences of your actions - then put it behind you! Remember how you felt afterwards (that bloated feeling and extreme guilt/disappointment) and remind yourself of it next time you're tempted.
At LL we learn to "fast forward 2 hours". Before you give in to temptation - fast forward to two hours ahead........will you be pleased with the decision you made, or will you feel upset and annoyed with yourself? REALLY think about experiencing those emotions.....THEN make your choice. At least then, any choice you make will be an informed choice and you know EXACTLY what the consequences of your choice will be.
Another method is HALT. Work out......am I Hungry? Angry? Lonely? Tired? If you're hungry - then eat something (from within your programme). If it is any of the others, then how do you expect food to provide the answer when hunger clearly isn't the problem!
I've used both methods regularly throughout LL and now in RTM and found them to be VERY effective. I'm going through a separation now after 9 years together, and I use the HALT method alot to combat my emotional eating.
For example, if I've had a row with my OH, and I suddenly think "CHOCOLATE....NOW!" I ask myself if that chocolate will REALLY make me feel better? How will it solve the issue of the argument I've just had? Or will it just make me feel mad at myself for giving in to my emotions? I realise that hunger isn't the problem.... HE is the problem, and therefore eating will NOT help the matter at all. In fact, it will make me feel unhappy, annoyed and guilty......
...so I shuffle off and get myself into a hot, relaxing bath and think through how I'm going to deal with HIM!!