Start with simple habits.
1-Practice eating slowly.
Slow eating helps you attend and attune to your hunger and fullness cues, bring your eating to their conscious awareness (so you don’t go on autopilot), learn and more importantly, trust your nervous system.
Also it gives the executive system time to respond thoughtfully to the situation, rather than reactively or reflexively.
2-Practice meal planning
Meal planning in advance combined with preparation will help you manage your time (so you aren’t rushing or panicking), and avoid last minute decisions especially when will power and motivation are low. Anticipate reasonable obstacles (like running late) and have tactics for dealing with them, have healthy foods available that are easy and convenient.
3-Practice eating Whole Foods.
Eating minimally processed Whole Foods such as lean meats, fruits, vegetables, whole grains, nuts and seeds helps you eat more slowly (because whole foods generally take more time to eat, think of whole fruit versus fruit juice, or a roasted chicken versus a chicken nugget). It helps you get more nutrients (such as protein and fiber) which may improve satiety (feeling full).
How and what we eat can change our whole dynamic of our eating habits. It can help us make better choices for our nutrition journey. Action is everything.