Here's a practical idea that can help you lose weight. When it’s time to eat, you should make things a little more difficult for yourself and swap your knife and fork around so you eat with your non-dominant hand.
If you do this, you’ll naturally eat slower and you’ll have to pay a lot more attention to what you’re doing.
It's also a great way to really be mindful when you're eating. You should also be a lot more focussed on what you're trying to achieve and be aware of that critical point when your body has had enough food to keep going.
I know it's difficult, but you should keep trying to make this a habit as it will really pay off in time. It's probably not a good idea to do this while you're in public though.
The most important thing is that you won't know if it's effective until you try it.