The more we relax, the easier it is to feel satisfied and eat moderately. Rules can create a weird urgency. If we can only have sweets on the weekend, the weekend is almost guaranteed to be a blowout. But if we're able to have chocolate with every meal, it just gets old. We're satisfied with less, or forget to eat it. If we're not allowed to eat after dinner, we'll be thinking about food and fighting urges to eat for the rest of the evening. Yet, if we just make dinner more satisfying and fun, there's no desire to keep eating. We're good. I love a great dinner, and then everything I look forward to after dinner - Netflix, YouTube, online shopping, puzzles, gardening, going outside with the dog. I can't wait to finish eating and go watch home hair cutting disaster videos or shop for a blender.