Yep....LNSGUY54 is correct. You gotta do the breakfast thing. I usually eat about 1/2-1 hour after waking up. Breakfast is usually a high fiber cereal (6 grams of fiber or more). Some cut up fruit and a small amount of nuts round it off. All together, about 250-300 calories, plus milk (1% for us). I have found that having breakfast, plus eating small meals during the day ..("grazing" ).. and stopping eating before 7pm works. It's a habit that takes a bit of time getting used to, but is worth it. CK's dairy is set up to help you track your total daily calories so you don't take in too many. I also agree with the water and exercise suggestions. It's really calories in, calories out...
So, even if you start out by having a yogurt, or having 1/2 bowl of cereal...anything...your body will thank you by being less demanding in the evening.