I have the same problem. I've found two tricks that help me.
1. Making sure half of my plate is steamed veggies or salad. Then having a quarter of the plate as starchy carbs, like rice or potatoes, and the remaining quarter as protein. I find if I stuff myself full of veggies there simply isn't much room to go over my set portion of carbs and protein. Going over my portion of veggies isn't too bad since they are low in calories and fat.
2. Eat until I'm satisfied, not until I'm going to explode. I used to over-eat 'just in case' I got hungry later. It was only in recent months that the penny finally dropped that you're supposed
to get hungry later. That's what hunger is for! It's better to eat a normal sized meal and plan to have a healthy snack in a few hours rather than gorge yourself on the off chance you may not need to eat for three days (I mean, is that really
going to happy after all?)! The benefit of doing this is that you start to actually hear your hunger signals. Rather than eating until you're swollen and uncomfortable if you start eating until you are simply satisfied you start to recognise the feeling of being satiated. Then you can feel the light hunger pangs a few hours later that mean you should have a piece of fruit or something. That's far better than eating and eating until you are incredibly uncomfortable then avoiding food until you are starving again.
Good luck. If you find any good tips that help you please feel free to share them! This is something I continually need to struggle with since I've spent so many years eating far too much.