Two components of weight gain are 1) how frequently are you consuming any one food, and 2) is the portion growing?
Frequency patterns of anything you’re consuming daily will eventually increase to twice daily. Salads, coffee, alcohol and 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 again.
The portion of every item of food is increasing too. A portion, four ounces, 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. Try to have consistency of actions. Consistency leads to success.
Keep doing the same old things and your habits stay chronic.