Drill into your head how many servings you're eating
It’s easy to add a little bit of extra flavor to meals via some cheese, dressing, or other calorie-dense topping. Over time, this becomes an automatic behavior. Most people don't even think about sprinkling cheese on top of tacos -- they just do it, as though it's not actually food if it's considered a topping. And then when that isn't enough, they add a bit more.
Learning about serving sizes can change the game. It's like pressing a mental reset button.
If you start measuring out every serving of cheese, peanut butter, or any other snack, topping, or dressing, you start to become more aware of what it is you're eating. Without even knowing it, you're practicing mindfulness.