Having trouble with overeating at meals? After every meal I keep a stick of sugarless gum next to my plate. Instead of reaching for more food, I pop in the gum. You can chew, as you've been doing with your meal, but you won't be adding calories. You'll also have time, while you're chewing, for your brain to get the "I'm full" message.
If you don't chew gum, eat a mint or brush your teeth as soon as you get the craving to add more food to your plate. Mind over matter, Sparkers. We are stronger than our urges.