Put your Fork Down between Bites and Divide your Plate
It slows down the rate of eating. This can help make you fully aware of what you're putting in your mouth.
Divide your plate into quarters and fill half with vegetables, salads, and fruit, a quarter with lean protein, and a quarter with a starchy vegetable. This will help ensure you eat enough to feel full and satisified without stuffing yourself with unnecessary calories.
Use a smaller plate. You will still feel satified but eat a smaller portion of food.