Do you take your time when you eat? That is one thing that I'm working on doing. Dong so allows you to enjoy the food and actually begin to feel full as you're eating. I don't recall where I read that, but it is true. The basic idea is to place the food in your mouth. Put the fork down, chew, swallow, enjoy the food. Perhaps take a drink of water. Repeat.
Instead, many of us practice the following: place food in mouth and immediately place additional food on the fork for the next bite. Or better yet, place more food in our mouths when we haven't swallowed the previous amount.
Raising hand. Yes, I'm guilty of that. Are you?
I'm doing better though. I'm working on taking my time to eat so that I enjoy the food. I've found that using this tactic allows me to feel full, which in turn causes me to eat less. I've also read that it takes up to 15 minutes to begin to feel full. Therefore, taking your time to eat will aid in that. If you scarf your food down in 5-10 minutes, you may have a tendency to eat more because you don't have that full feeling.
Have you thought about trying that tactic?