Moderation resembles temperance. We are not unwilling to eat more, but are afraid of doing ourselves harm.

Much of what passes for restraint is not a settled preference for less, it is calculation about consequences. The appetite is unchanged; what stops you is the memory of how you felt last time. Knowing this keeps you honest about your own virtue, and it also makes moderation more reliable rather than less, because it is resting on something real instead of on a story about your character.

Stop waiting to genuinely want less. Arrange matters so that the harm is visible at the moment of choosing, whether that means a smaller plate, a note about how last time went, or simply not having it in the house.