maybe you could try planning your meals for the day, and really make sure you dont go over what you planned. keep watch on a calendar how badly you went over and try to do better than last week.

it's a good idea to eat more smaller meals than one big one, have snacks like a cup of carrots or a few celery sticks.

the fact you recognized the problem and want to fix it means you can do it and have already made a good start!