Simply by being 'present' when you eat can have a big impact. Thinking about every mouth full, not re loading until your mouth is empty, putting your knife and fork down in between, and then making a conscious decision whether you want to pick it up back up again. If you are calm, relaxed, and aware of your food choices, you will instantly be in a better position to improve your body composition. Remind yourself why you are eating all the delicious healthy foods, and what that will mean to you. Next time you are about to eat, make sure you are doing only that one thing. No phone checking, TV watching, just sit back, listen to some music and be present.
Who are you when you eat? Have you ever just sat down in front of a TV and had 1 biscuit, only to realise you have actually smashed the whole lot?! It's not what you eat that counts, it's who you are when you eat it. If you are stressed, eating on the run, rushed or in a bad mood, your body won't be in a position to digest your meal properly, and the choices you make will more often than not be bad ones.