Overeating, as a rule, follows a strong restriction on food (in time or quantity).
To avoid overeating, the first rule is to avoid severe hunger (you can not always feel it).
The way out is to eat like in a sanatorium: a little every 3-4 hours.
Of course, the set of foods should be balanced.
The feeling of fullness after eating is highly dependent on the amount of protein and fiber in the food. Satiety for several hours occurs with 20-25 grams of protein (fish, poultry, meat, legumes ...) and a sufficient amount of vegetables.
In 2-3 hours the stomach is emptied (digested food goes into the intestines) and ready to take a new portion of food.
There is every 2-3 hours (a little) - this is physiological.
Trying to eat in one or two meals is pointless and harmful.
Five meals a day (like in a sanatorium) has long been recognized as the most comfortable for a person.
Yes, as already mentioned, you still have to make an effort. I will tell my story so that it is clear that it is not always a matter of willpower and quite often you need to work with a specialist on an individual basis.
The problem can consist of two parts: psychological dependence on food and physical (most often associated it is with a hormonal disruption). Often, both. I have just the last option. I visited a psychologist (not with this question, but for some reason he decided that it was my dependence on food that didn’t suit me in life), who told me that this could be properly dealt with only after being examined by a doctor specializing in eating disorders. Okay, I went to the doctor: it turned out that I have such a problem with hormones. Prescribed medication.
I did not go back to the psychologist, although I initially wanted to. The pills, although they reduced appetite, still did not help when, for example, my nerves were sore (and I ran like a hippopot that escaped from the zoo to the refrigerator with something tasty, got drunk and hated myself). As a result: the realization that you need to distract yourself whenever you want to eat at least a little bit, when I seem to be not hungry. I am able to control myself a little now that I have determined where my hunger lives and when satiety comes. But this is a constant work on myself, a constant mantra that my desire is only in my head.
Of course, everyone has their own reasons, this is not always the case. If you overeat regularly and this affects your health, see a specialist. But no one guarantees that it will be easy to "stop eating". Most likely, it will be the other way around. Good luck! Monitor your health)
If you do not have willpower and you are not able to control yourself, then there is no point in stopping overeating. First, you need to cultivate willpower, and the rest will follow by itself. an applied method, the solution of which cannot be learned from another person. The answer to such a question is individual for each person and it is found with the help of working on oneself and rethinking (and sometimes simply comprehending) their actions. And those who ask questions on such topics naively believe that someone will reveal a secret to them, and they will become happy, while not striking a finger. Therefore, A certain circle of people will understand my next statement: OP - you dick.