Become conscious about how foods make you feel. You may need to change nothing and simply write using words like full, bloated, itchy, tired, light, energetic etc.
Analyze your hunger. This may sound funny or even ridiculous at first, but rate your hunger on a scale from 1-5, where is when you feel extremely hungry and five is when you feel stuffed or very full. Doing this before you eat will help you eat when you really need food.
Use a pair of jeans as a check rather than a weighing scale. If the jeans don’t fit comfortably, start watching your portions or food indulgences.
Don’t eat in front of the TV or even while working at the computer. Doing so will cause mindless eating.