I like to use FitnessPal and track my food. It helps me to see calories and nutrition information and helps me make better choices. My arthritis is much better controlled when I reduce sugar and carbs.

Eat in the mirror or have someone to eat with who doesn't have the issue its helped me to eat less to eat with others.

I have to ask myself if im bored or hungry? Outside of dinner and lunch times. I Seem to be a junk food junkie when I watch TV. Its very hard. I have learned to eat mindfully. I also eat one plate and wait 5 to 10 minutes for my stomach to connect to my brain. To figure out if mine still hungry. Most of the time im not. I have also tried drinking a big cup of water. Idk it just helps. I am 5 pounds down. I was 250 now 245. I hope this helps.

Write it down! Everything you eat. You’ll be more aware of what your eating. I have recently lost my appetite. I’m diabetic and when I wrote what I was eating down I became more conscious of what I was eating. I hope this helps you.