How do I stop eating so much?

There are many ways to reduce the quantity of your eating, like taking a smaller plate with the same amount as you eat. When using a smaller plate the quantity seems to be too much and we will try to reduce what we eat. Another technique is to put a mirror in the kitchen, where seeing ourself taking food from the kitchen will be shown to us and we will get self conscious and try to reduce it, but the second method is more useful to reduce junk food.

I've found that chewing gum and drinking lots of water helps me to feel full. I've also found that keeping myself mentally busy helps distract me from wanting to eat. In a specific example, I generally crave a snack before bed. I ask myself if I truly need this snack right now, or if I am just eating out of habit, thereby asking myself if I am truly hungry. If I am, I try to find something small, like trail mix, or another small sweet/salty but otherwise nutritious and healthy snack that will fulfill this hunger or habit. I have also found it helpful to track everything I eat for a day. Just having this log can help shed light on how much I have truly eaten that day. It also forces me to be more cognizant of what I am eating. If I know I will have to log that extra treat I don't need, I will be more likely to not have it. It's important to listen to your body and not deprive yourself of food you really do need however, as this can lead to bingeing. In the end, it's really about learning to tune into what you are eating out of habit, boredom, or otherwise, and when you are actually hungry.

It sounds a little like you're out of touch with how, why and what you're eating. And considering how nessesary food is for living, this can remain at the forefront of your mind a lot of the time. I know it can be easy to obsess over the amount of food but or bodies have this uncanny ability of telling us what we need and then seeking out the foods we know that contain those things. Sugars, starches, folates ect. If there is enough of one thing available with the thing the body is craving, we will eat enough of it to satisfy that need even if that makes us feel sick or poorly. It is possible to engage in mindful eating and ensuring you having nutritious snacks available that fulfil your bodies needs without having to worry about the -amount- you are consuming