Help me please I'm just not getting it right

I just don't know what to do at  this point. The problem is I know everything to do, but I just don't seem to be doing it right. Everyday I write out my food plan for the day, making sure I'm staying in my cal, protein, and carb requirements, but somewhere in the course of the day something happens and I go of course.

I'll let myself get to hungry, or Ill be with someone who is eating something I shouldn't and I have just a little bit, or I let myself go way too long between meals (think 6-8 hours) and then I'm so hungry I'm not satisfied with my meal, and graze for the rest of the night, or I'll eat for emotional reasons. I'm not deluding myself or anything, I always know when I'm eating for emotional reasons. I just tell myself its okay "just this Once", of course we all know it isn't just a one time thing. 

.  Help please! what are you all doing that is enabling you to stay on your food plans?
Any suggestions are appreciated.

I go back to the 4 levels of refeeding the dr puts his patients on after surgery (and also for 2 days at each level after we lap band patients have a fill)  Then I'm sure there isn't any "temptation foods" in the house.  Now I'm ready to get serious - I take it 5 minutes at a time (setting the timer is a good thing to do)  I can resist temptation for 5 minutes (it's just 24 hours I'm having trouble with at that time)  At the end of each 5 minutes, celebrate your success in some non-food way, then go for another 5 minutes.   I come to this site OFTEN and accept the caring and acceptance that's available here.  Those emotional needs are real - don't ignore them, but get them met in a healthy way - reach out to the supportive people you have available around you as well as here on line.   What would you tell a friend who's in your situation - you wouldn't put them down, you would encourage them, you would be kind and caring and do everything you could to help them out.  I'm betting you are doing just the opposite for yourself.  Am I right?  Well, BE YOUR FRIEND (the way you're treating yourself now is as your ENEMY)  Do you have children?  If not, just for a few minutes here pretend you do - let's say a little girl who dearly loves her big red ball.  Now her ball rolls out into the busy street.  Naturally, she wants to run and get her ball.  But you realize how dangerous that would be.  You love her and tell her to stay on the sidewalk, and you do expect her to mind you, but just to be sure she's safe, you firmly grab hold of her arm.  She wants her ball and she doesn't like to be controlled - but because you love her you are more than willing to be the "bad guy" and do whatever's necessary to keep her safe.  But we have such a double standard - we expect our kids to mind us (whether they want to or not) but we don't show the same love for ourselves.  Sad.  But you know what, today's a new day and there's no better time than NOW to begin loving yourself!!  You can do it - I know you can.  I believe in you, won't you please join me and believe in yourself?  If you feel comfortable, please share how you celebrated your 5-minutes successes. 

Its so hard some days!!!! It seems there are days that I do great and get on a good roll, and then something happens and I get off track and it takes awhile to get back on the right one. Just try to do the best you can do every day. Don't set unreal expectations. Try to stay focused on feeding the body for fuel instead of feeding for emotional needs. Our internal self talk plays such a key part of how we feel about ourselves so try to be gentle and loving to yourself.

I can so relate. Is exactly what I do too. I am trying to stay aware even after I mess up. Reality check every morning with the scale. Think the key is changing our negative voice in our head, starting over at every moment, loving ourselves enough to change. (I love the red ball analogy)
It helps me so much to know I am not alone. Hang in there, never give up. Perseverance is our friend. Celebrate the little successes and realize sometimes it is easier than others. I'm giving myself this pep talk as much as you. I get so tired of having to be "on" but the alternative is to spiral downward so lately I am happy to tread water and I know that I will swim powerfuly again.
Just taking a little breather so to spea****il the necessary energy is back.
Also it's about habits, and I have developed some bad ones. For example in the day when I was doing well I totally altered my after work ritual. I woud go work out right away and then come home and have a cup of tea and read the mail. Now I have been hitting the front door and heading for the frig. So I need to go back to doing what worked and was "kind" to me. Keep in touch!!!

Thanks everyone for the suggestions. I will definately try the 5 minute thing, and let you know how it goes.

Recently I was having a really tough time with food since I had gotten back into eating sugar and carbs. Got back on track with the basics...protein first, a few bites of veggies, three meals a day with two snacks, lots of water, and daily exercise. I am feeling so much better and the few pounds I put on are going away. Thank goodness for this group!!!!  Good luck!!!!!