Use measuring cups to serve yourself. Immediately pack away extra food into the fridge. Eat with chopsticks or kid sized utensils. Make sure you drink 8oz of liquid before you meal or during your measured meal. Make 2/3 of your meal vegetables. Rebalance your meal cycles. Maybe you need 5 smaller meals instead of 3 larger.

Make sure the only easy-to-snack foods are high fiber or vegetable/fruits. Chug a glass of water every time you think about snacks and find a 5 minute mind-occupying activity.

After doing all these things, I still eat too much.