The things that I have done that have helped the most have been to
1. Use a smaller plate. If it doesn't fit on it, I don't get to eat it, at least not at that meal.
2. Eat fresh veggies. It was too easy for me be hungry and open a can or box and eat too much. so with the fresh veggies, I might prep ahead of time, but I divide things up and am learning better portion control.
Marty