Some things that have helped me:

Give or throw away any junk food in your house ASAP.

Especially soda

Give away any processed foods, including white bread.

Figure out what your trigger food is/are, and don’t eat it/them. Once you stop eating them for a couple of weeks, only eat them once a week. My trigger food is peanut butter. LOVE. IT. For a minute though I couldn’t eat it, because it would trigger me into over-eating. Now I eat it almost every day, but I can now stop at one peanut butter and jam sandwich.

One of my sisters, her trigger food became cheese once she got on psychotropic medication. She would eat an entire block of cheese at a time. She no longer buys or keeps block cheese in her home, and just by doing this one thing her weight dropped 5 pounds in a few weeks.

Carrots are the best appetite controller I have come across. You simply cannot overeat on carrots. They are very tasty vegetables but after 2 or 3 big carrots, they start to taste bitter and you just no longer have the urge to overeat. Sometimes when I feel that I have to eat something more even though I am full, I eat a carrot or 2 and the urge goes away.

Apples are good too, very sweet, very tasty, but you are just not going to sit and eat 10 apples in a row.

You will sit and and eat 10 servings of potato chips, though, if you are like me.

Drink lots of water, keep a water bottle with you at all times and sip from it throughout the day.

Carry healthy food with you at all times in your purse or bag. A baggie of carrots or broccoli, an orange or two, a baggie of nuts, a banana. That way if you are at work and feel the urge to snack you can eat that instead of going to the vending machine to get junk.

And pack a lunch if you work outside the home or are going to be out during the day. This really helps with buying junk fast food too.

Walking is the best exercise, try walking for 30 minutes a day. This is not for fast weight-loss but over time will slowly and gently help bring your weight to your body’s naural setting, whatever that may be.

This is a good one to try because it benefits your teeth and gums as well: get up and immediately brush your teeth after eating. I find this very helpful, it gets the food taste out of my mouth and redirects my mind from wanting something else tasty.