[cjminton]

I'm just starting out really. What's helped me so far is drinking alot and ice. When I'm over eating or snacking I'm not really eating because I love the taste of that food. I just want to chew on something. So I make sure to put ice my drinks and I chew on the ice. It has really helped me with my snacking.
Drinking alot before meals helps.
Using smaller plates, you can fill up the plate and still have less food than when you use a bigger plate.
Go thru and minimize one problem food at a time. Like if you eat spaghetti 3 times a week, slowly go down to 1 time a week and eventually once a month.
If your still hungry after you eat a meal wait 15 minutes, still hungry drink a glass of drink wait 15 minutes, still hungry eat an apple or whatever is your favorite fruit. Hope that helps.