This is something a read about a while ago. I find it helpful. Before you eat take three deep breaths.
First breath - say aloud or to yourself: "I am strong and in control."
Second breath - "I love myself and eat better."
Third breath - "When I eat better, I feel better."
It's doing a couple of things. It's starting each meal with positive selftalk. Also, it's making you take a few seconds between the meal being in front of you and you starting eat. Also - deep breathing is so good. It can help you focus and feel centered as you start your meal.
I find it actually helps me eat a little slower sometimes.
Just thought I'd share.