Here’s things that have been helpful to me:

Use small dishes. After you clear the little plate, if you don’t feel “full” yet, stand up and drink some water. If you’re still hungry after a few minutes, then go ahead and take a little more food.

Don’t have distractions (TV, phone) in front of you while you eat.

Have plenty of better-for-you and easy to grab or prepare options available. That includes bringing snacks with you when you are out-and-about. An apple and a nut bar do way more to hold me over until I get home than the burger or nuggets I’d be likely to pick up if I get hangry while running errands.

Eat when you are hungry. Even if “dinner is in an hour.” Have something healthier now before your level of hunger makes it harder to make good decisions about what and how much you eat.

Have salads. Eat a large portion of salad or other vegetable at the beginning of your meal to fill up with fiber.

Don’t be afraid of saving or trashing “the last little bit” of whatever is on your plate.

Instead of focusing on keeping “bad” foods out of your body, move your attention to putting “good foods” in. Most Americans do not get enough fiber. Start there: vegetables, beans and lentils, whole grains