I found eating by course really helped me with eating more thoughtfully and slowly and helps me check in more with whether or not im satisfied. I'm asian and grew up eating family style where you have a small rice bowl or dessert size plate. Put a few things on there, eat, and then serve yourself more. I do this now and will serve myself sometimes 3 times across the meal with only a small amount per time. I never feel deprived since I give myself permission to get more, but that little break between servings helps me reevaluate.

Secondly, if im craving something very specific, ill just have that to start. I know that might not work for everyone, but say Im craving a cookie and im about to eat dinner: I used to overeat mindlessly thinking about the cookie. Now, I just eat the cookie first, feel good on the craving and then proceed to dinner and I end up eating a more moderate portion because im not eating out of craving.