Three things I remind myself of often are:

1) if you eat a lot at a meal, it's OK, kind of. Just increase your exercise that day/the next day.

2) don't "stock up." There won't be a war between lunch and dinner; the car won't break down; the roads won't be closed; the refrigerator won't shut off...Don't buy huge meals when out "just in case" dinner is delayed, unavailable, not good, etc. Eat a small meal now and believe that you will have access to all you need when it's time for you to eat again. (I don't know how I fell into this trap. You'd think I grew up impoverished, part of a huge family or in a war-torn country or something...)

3) chew gum