I was a fat kid and teenager, and lost it when I moved out of the familial home. It sounds bonkers, but one of the biggest things which helped me was actually buying smaller, plain dinner plates. Not tiny little ones, but sort of mid sized, and smaller than the ones we used at home.  I got those and some cereal bowls. I would put a side salad in the bowls - usually lettuce, tomatoes, cukes, celery - whatever I had about - no dressing, except a squeeze of lime and black pepper, and eat that first, then I'd have my dinner. I made a point of eating at the table, with a cloth napkin and placemat, and would eat slowly, drink plenty of water, stuff like that. I knew consciously I needed to lose wright, but struggled super hard with overcoming the "But ahm hungree" mentality, but having smaller flatware totally broke the habit for me. Honestly, I could sperg about this for ages, but it was a massive, huge help to me, and two decades on the weight has stayed off, and I'm happier than I ever have been. Flatware plays more of a role than people think, and sometimes a visual reminder can be so helpful