What I don't think is emphasized enough, though, is that although we can gain more self-control, through practice, the supply is never unlimited (kind of like our energy levels). And much like our energy levels, studies have shown that self-control is renewed daily and we have the highest levels in the mornings.
Dan and Chip Heath describe the mind as having two components -- the rider (the logical part that likes to think things through and has all sorts of good intentions) and the elephant (the emotional part of the brain that can get a lot of work done without much thought but likes to stick to the paths that are familiar). The rider (self-control) can steer the elephant for a while but eventually the rider gets tired. Once the elephant is in charge, it heads straight back for what it knows and can do without too much thought.
If you see this as a given for you, don't despair -- there are ways you can work with this. One of the ways is to limit your really challenging eating situations to the times of day that you naturally have more self-control.
Or...just accepting that it is going to be harder at some times than others (and there is a logical reason for it -- you are not just weak willed) might be helpful. Much like asking a toddler to sit in front of a bowl of cookies and not have any -- if you understand that evening snacking or too much at dinner is a challenge for you, you can plan for that situation and ration out your self-control so you have some left for that time of day.
This weekend: pay attention to the times that eating decisions feel easy and you are in the zone -- what time of day do they occur? Do they happen on days that you have been more relaxed or more stressed? Are business dinners easier or harder to have eating self-control than when you eat with friends? Start looking for the patterns so you can plan ahead for your success.
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