I struggle with the same issues. I am an emotional over eater. I was doing well until about 2 weeks ago. Gained back 7 lbs on my weight loss journey. I'm trying something new. I figure every time I crave something unhealthy, I'll eat a piece of fruit. It's sweet so hopefully I can fake myself out.
look up Isabel Foxen Duke. Seriously. Emotional eating coach... She's amazing.
try changing to fruits only for one meal...
Don't eat meals just eat throughout d day