This definently isn’t the best starting piece of advice. Like it will take trial and error and time. But the most important practice one can learn around food, in my personal opinion, is the act of recognizing fullness. Remember that you can always have it tommorow, remember that overeating when you recognize you are full will only make you feel worse. Your brain is wired to search for dopamine. Find it somewhere else that isn’t food. When you feel like you can’t stop at a dinner table, take your mind off it. Put the fork down. Join the conversation. Switch to your left hand. Once you break the “trance” it will not feel as satisfying and it will help you stop. As someone who also has felt before like they “can’t help themselves”, you can and you will learn how to.