Two components of weight gain is 1) how frequently are you consuming any one food and 2) is the protion growing?
Frequency patterns of anything you’re consuming daily will eventually increase to twice daily. Salads, coffee, alcohol sweets are only a few samples. The antidote is to skip and scatter. If you’re having an item today skip a day before consuming it agian.
The portion of every item of food is increasing too. A portion, four counces, of any item will always be enough if you eat slowly enough. Are you eating 6-8-10 ounces of every item of food?
Eat when hungry and stop eating when no longer hungry. It takes consistency of actions. Consistency leads to success.
Keep doing the same old things and your habits stay chronic.