Hi, Nic! Welcome!
I am a returning BTDer and as an O, struggle much as you do w. my weight. While I'm not always successful, here are some tips that I have found really help and work for me:
1) Eat lots of fruits and (mostly) veggies AT EACH MEAL! This is very, very important for an O. I eat my veggies and fruits FIRST, which staves off being ravenous. No matter how hungry you are, get those fruits and veggies in first. Have stuff in the fridge, ready to grab and eat. It might not stop a binge, but it will help you gain control. If you run into a food crisis, do the following:
say to yourself, "I can eat WHATEVER I want with not limits....BUT...I can't have it until I eat some fruit, a large portion of veggies (with some fat on them) and some protein. After that, I can have anything I want without guilt". Then do it.
2) EAT FATS. Yes, many of us Type Os REALLY need a lot more fat than you might think HOWEVER, eat fats as close to nature as possible. My guideline is that my fats should not be more than one step away from the natural state: Expeller-pressed olive or grapeseed oil, ghee, roasted nuts (read the label - DRY roasted), fat from some of the meat that I eat, etc. If you eat enough of these types of fats, you will find that your cravings are controlled.
One of the things that I do, which combines 1) & 2) is to make a GIANT "rough" salad that I toss with olive oil and cider vinegar as my first food in my mouth at AT LEAST 1 of my meals. When I say "rough" I mean roughly chopped veggies w/o too much lettuce. I try to make the veggies as colorful as possible to get in those nutrients. This gets you chewing, chewing (the first step in digestion and your body's first signal to the brain that you're eating) and gets in those fats. Sometimes I thow in some feta cheese, as I tend to be a cheese craver.
3) We O's often crave salt. It's OK - it seems to be something we need more than others. Spend a little bit more for some really good natural sea salt, and enjoy.
4) get animal protein in after the fruits and veggies or mixed in w. them. Eat this before going to the starches and sugars. If you allow yourself to eat "anything" as long as you eat your veggies, fruits, fats and meats FIRST, you'll be on your way to losing weight.
5) Keep all non-compliant and binge foods out of your house. Make it difficult to get them. Bite the bullet and throw out any of the following that are trigger foods for you:
-Non-compliant cheese, keep feta and goat cheese handy as long as you don't binge on them.
-trigger dairy (milk, yogurt, cream, cottage cheese)
-Non-compliant starches (notice that I don't use the word, 'carb'. We O's need LOTS of carbs, just not lots of starch). Don't bring wheat products into the house if they don't work for you or if you binge on them.
-all processed junk food.
6)EAT AT HOME. My rule is that I eat compliantly at home and eat what I want when I am out. I eat 95% of my food at home. I don't worry about the other 5%.
7) Find a compliant "dessert" that has LITTLE OR NO STARCH and EAT IT in small portions whenever you want. I buy the big containers of the Costco chocolate covered almond clusters, which are just chocolate and almonds. I eat one when I want BUT I only eat one at a time and I try to limit it to AFTER I eat my fruits, veggies and meats. This is my compliant(mostly - it's milk chocolate because I don't like dark chocolate)treat. I'm fine as long as there is no starch or CORN SYRUP in it. Don't go for a cereal-type snack. Keep it to chocolate, if possible.
Drink lots of flavored herbal teas (compliant, like mint) w. either honey or agave syrup added, if you like. I do this between meals if I feel like I want "something", but don't know what it is. I add as much of the honey as I like - it keeps me from binging. I try to make sure the tea has some benefits to it, such as it being a green tea.
If you don't like that, find some compliant italian-style sodas that are just fruit-juice w. sugar (NO CORN SYRUP) and dilute it with plain seltzer-water at about 1 part italian soda to 4 parts soda. Again, this is what I do when I want "something", but don't know what I want. I often put in a few tablespoons of beneficial juice concentrate such as cherry (you can get those at the health store) so that I get some bennies in here, too.
These two drinks often save me on tough days.
If you can follow these simple guidelines, you'll find the BTD lifestyle quite easy to follow and you'll begin to make it a habit.
I was away from this forum for nearly a year because of problems in my personal life that didn't allow me enough time to focus in on my health, however, I had already developed the habit of eating this way, and I didn't gain any discernable size this past year (I have yet to get onto a scale). I didn't get in the exercise that I need and that really affected me, but I didn't get too far off of the diet until the holidays. I've simply gone back to my "normal" way of eating the past few days, and compliance has been no problem. My body style tends to be heavier than I would like, and I am back to try to get off a couple of sizes if I can, however, my "natural" size is OK, too.
BTW, I tend to eat my meals in the following manner:
Breakfast like a King: meat, veggies, fruit - all in large portions. I try to avoid starch in the morning because it makes me lethargic.
Lunch like a Queen: This is when I get in my giant salad before anything else. I try to really make this meal all about the veggies. I don't skimp on the Olive Oil or ghee. This is the meal where I eat starch - usually rice and/or rice crackers, BUT, I eat it last!
Dinner like pauper: This is my smallest meal and I try to avoid starch at all costs. This is when starch can be a trigger for me. My dinners are often just a snack of some sort, usually meat with some fruit.
I usually work out in the 4-6 PM range as my daughter does her activities, so this works for me. Our "family" meal is breakfast, and since we do NOT eat cereal or convenience foods for breakfast, this works for us.
I ABSOLUTELY, POSITIVELY DO NOT EAT AFTER 8 PM when trying to lose weight. I am often hungry in the evening, but this is when I try to exert my will-power.
I keep a bowl of compliant and beneficial nuts and dried fruit in a bowl on my kitchen counter at all times. If I am truly hungry, I grab ONE SMALL HANDFUL at a time as I pass through the house. I don't stand over the bowl, and never overeat this.
If you can incorporate some or all of this, you will be successful at weight loss AND you will feel great!
Some helpful links:
FABULOUS GHEE: http://www.ancientorganics.com/index.htm
GREAT SEA SALT AT A GOOD PRICE (last line - the Mascavo sugar is great, too): http://matefactor.com/packaged.htm
THE BEST GRAPESEED OIL (their lemon-infused and basil-infused really brighten that salad and are great on meats, too!):http://grapeseedoil.com/