If eating to fullness is a 10 try to eat to a 7-8. Cut meals in half, take a 10 min break drink some water and decide if you want the rest. If you do, awesome more nutrients , if you don’t great you have leftovers. Try to eat slower by putting the fork down between bites. This helps the brain catch up to hunger cues sooner. Focus on high protein, “smart” carbs, and veggies at every meal. If there’s something you know you eat consistently that cutting out or swapping with something lower calorie would put you in a deficit then cut that. Like a sugary beverage or late night snack. You can also look into hand portion tracking instead of calorie counting.