just eat less
your average American eats a 500-600cal meal 3x a day, with a 100-200cal drink,
and then has snacks between them
of course they're getting fat
if they were consistently on the low end of that range, it wouldn't be so bad, you'd very slowly gain weight over the years and some days you'd definitely have a lower caloric intake vs what your body used
but most people just don't even attempt to care and thus are always at the upper end, or even further beyond

hell, if you eat out at a restaurant, you can literally have 1500cal in one meal (big 1000cal meal+multiple soda refills)
even if you only eat twice that day (a 600cal meal and a 100cal drink), you're way above 2000 calories for the day

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