well i can tell you the wrong way to do it... eat for pleasure. find stuff you really like eating, keep a lot of it around all the time in easy access, and any time you feel slightly bored or down or negative in any way eat some. the best foods for this are small, easy to eat only a little at a time, and are sweet with high calorie density. peanut or mint m&ms were one of my go to snacks for this. you eat a few and it feels like youre not eating anything, and you enjoy the pleasure of eating it; the taste, the texture, the joy of chewing it and swallowing it, and you just want that pleasure to continue. so you eat a little more, and before you know it you need to be chewing on something all the time to keep the feeling going. then youve eaten 1000 calories of something and it feels like nothing until your stomach hurts because youve eaten too much. sometimes youll start snacking while doing something else and look down and realize you dont remember eating the entire party sized bag of peanut m&ms and youre sad theyre gone cause you kinda want some more.

maybe dont actually do this though because it can very quickly turn into an eating disorder. thats what i did for a lot of my life, just eating for pleasure, and after a while it didnt even matter if i was hungry or not, i just wanted to eat because it felt good and not eating didnt. it didnt help that my favorite foods were always sweets. i still struggle with binge eating because i just love yummy food so much.

but maybe you can take something positive from this? its way easier to eat more when you like what youre eating. if youre just stuffing your face with crap you dont even like it will be really hard to keep up with it, especially if youre already not very food motivated. other people are recommending to eat a lot of protein, which is good advice for your health generally, but protein is also one of the things your body uses to gauge whether youve had enough to eat or not. if you try to stuff yourself on protein youre likely to have a hard time getting enough calories because eating a lot of protein tends to satiate your hunger faster. you should also avoid stimulants like caffeine if you can, since they tend to suppress your appetite.

i feel like im just telling you to avoid all the things that helped me lose weight lol. hope this helped in some small way. best of luck!