Google on satiety. That'll give you an understanding on how satiation works.
The short: drink plenty of water with your meal (it has volume), eat the carbs first (your blood sugar will start coming up right away), approach the meal you're eating that you're only going to eat half of it (and take the rest home in a box). Don't let your blood sugar get so low that your "famished", "starved", or the like. You'll overeat, for sure, then. If your diet is to LOW in carbs, and you let your blood sugar fall to low, you'll gobble down food like there's no tomorrow. It ends up being a common sense 101 thing, if you think about it for a few minutes.
Google on feast / famine response. The short: it's why fat folks fail (train their bodies into fat storing machines), and why diets really don't work.
Fat folks don't get fat; ripped people don't get ripped overnight. Understand, you need to look at things in terms of weeks and months, when you think on this.
Here in Dallas, portion sizes are huge. Texas is the land of excess...everything: excess food, excess waste, excess religion, and so on. Take whatever it is if you're eating out, and cut it in half.
I go to the buffet, almost daily, but I don't eat any fried food there (well, maybe a shrimp or three). I eat stir-fry shrimp, sushi, veggies, rice, more raw stuff.
Remember, eating is a function, and not medication.
Don't be afraid to eat 1/2 browny. Just don't eat the whole pan. A little indulgence is GOOD.
As recently as 8 weeks from my last show, I got to the point where my body was screaming for fat. I finally said, I gotta' have some cheeseburgers (I never eat that crap). I sat down, I ate five cheeseburgers (Quarter Pounders, actually). I got up the next day, and looked, and felt, like a million bucks. Sometimes, you have to just listen to your body, too. My training was re-energized after those five burgers. It, apparently was exactly what I needed to get my body to begin to give up even more fat (see the picture of my legs?)
Once you get to 28 or so, your androgen levels decline, and it becomes much easier to get fat, and harder to keep muscle, recover, and stay lean. That's why anti-aging has become so popular.
At your current spot, and being as thin as you are, I wouldn't get to caught in the weight management game. Listen to your body. It'll tell you what you need. Just don't eat lots of sugary, fried stuff, and view food as a function you perform about every 3 hours.
Bouncing your sugar around will make you binge for sure. Contest mode, I only eat sugar post workout on the glycogen load.
A lot of fat folks eat upside down. Don't do that. Do breakfast like a king, dinner like a prince, and supper like a pauper. Again, a common sense thing, you've been sleeping for hours, and it's time to eat.
