If you're eating out, before going into the restaurant mentally picture yourself as you'd like to be after the meal. Wouldn't you prefer to just be satisfied, not stuffed? Wouldn't it be better to have eaten only a small meal of delicious food, focusing on quality instead of quantity? Think of how good it will feel to stay on your food plan, and not be compulsive.
It's also wonderful to feel emotionally full from a great conversation. One of life's greatest pleasures is sharing each other’s feelings and experiences. All in all, it's much more satisfying to have the pleasure of good company, a nice atmosphere, and being served well, rather attend to your bloated, upset stomach and feel guilt or regret from overindulgence.
Once you've pictured yourself after dinner, take steps to become that picture. Order less. Do without a few of your desires, only buying what you really, truly want. This isn't your last supper--this is only one of many, perhaps only one of three today!
If you cannot stop yourself from ordering too much or eating too much, get help from God.