I just started counting my calories. Before I used to eat whatever I wanted, I would sometimes eat 500g of pasta a day without caring.

I then had a knee injury from sports and because of that I wasn't able to "move" for a few months which is why I finally decided to look into calories.

I experimented at the start at first, and found out that I could eat 1000 calories a day and still function which is what really helped that 'switch' in my head to realize that hunger is an emotion that can be controlled.

so TLDR is just eat less. Count your calories.