Deadass how do I put the fork down

Whats your issue with eating?
If its just eating healthier try to do substitutions healthier versions of snacks or desserts
Or just try to limit them instead of 3x a day do it once a day

If its just with volume try to drink water sbout 30 min before eating and while you eat
Count how much you chew and eat slowly
Dont eat while watching something cus that causes distraction
As well as focus on volume eating there are many recipies online