Food is complicated and people eat for many reasons. People can eat because they're bored or they're anxious or even just to feel better, even briefly.

A healthy state to get to (which is easier said than done to be sure) is to treat food as fuel not as medicine or even a reward. You put gas in your car when it needs gas. Food should be the sam, ideally.

For me, I had a lot of success with intermittent fasting. This works for me. It may not work for you. But whether or not it works (and for some people it doesn't) one thing you do learn how much of hunger is just habit. Your'e used to eating a certain amount or at certain times. That feeling of feeling full actually isn't normal or even desirable. You'll be surprised at how little you actually need.

A good place to start is to inccrease protein consumption. A lot of high-calorie diets are surprisingly low in protein but really high in carbs (particularly sugar) and fat. It's actually much more difficult to overeat with high-protein. I've known more than a few people with weight issues who avoid eating protein just because of this.

Even small changes add up. Like people who scoop sugar and heavy cream into coffee and can end up consuming 700 calories per coffee multiple times a day. Drink black coffee. If you don't like that you should consider that you don't actually like coffee. You like coffee flavoured sugar and fat.

And if you don't like black unsweetened coffee, forcing yourself to drink it will actually kill your appetite. That's not such a bad thing.

But you need to figure out your relationship with food.