Don't inhale your food
We live in a society where grabbing a hot dog from a vendor and eating on the run is considered a normal affair. It's not normal, though. Or good, especially if you're prone to overeating. Bass explains, "It takes 15 minutes or so for your brain to catch up and say 'I'm full.'" If you order a burger, fries, and apple pie for lunch (you know, probably a day's worth of calories and fat), and you finish them in 10 minutes before running to your next appointment, you haven't even given your body the chance to yell, "Whoa buddy, you're giving me too much!"
Basically, you're screwing yourself. Slow down and enjoy your meal. Maybe even stop after eating half of it and wait a few minutes so your stomach and brain can have a chat to decide if you should keep eating. It's not about restriction, it's about learning how much you really need.