Gain Control and Lose Weight With These 6 Strategies to Quit Overeating

No more eating at the counter, in the car, or on the couch. This will help prevent mindless eating between meals. Make meals a special time where you take time to sit at the table. Take a deep breath, and express gratitude for the food in front of you before taking your first bite.

Put down the phone, step away from the TV, and stop surfing the web. Eating without any distractions will help you recognise when you're full.

Put your fork down between bites. This helps slow you down to prevent inhaling your food so fast that your brain and stomach don't have time to register that they're full. Registered dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition, suggests that you can even take a 10-minute break halfway through your meal to assess whether you should continue eating more or be done.

At every meal and snack — yes, even breakfast! — choose high-fibre foods to add to that "I'm full" feeling.

Be mindful of two things. One: chew your food a lot, about 25 to 30 times per bite. And two — this is the most important — eat until you're 80 percent full (which is about a six on the hunger scale) rather than overstuffed and in pain. "Your brain won't recognise you're full until 15-20 minutes after the fact, so try not to eat until you're 100% full!" Sam said.