Don’t eat fast food every day and don’t eat your food fast.
Learn to cook. Grill or broil some fish, chicken, or a steak. Open a package of frozen vegetables and pop them in the microwave. Buy some fresh fruit, cut it up, and toss it around with 2 tablespoons of flavored yogurt for dessert.
Chew your food slowly, and enjoy its flavor. If you do, you will feel full faster and digest your food easier.