weigh your carbohydrates - pasta, rice, potatoes - and gradually reduce portion sizes (first time, pour out what you usually have, then weigh it, and reduce by 5-10grams a fortnight)
use smaller plates.
use wholemeal pasta/brown rice, smaller portion keeps you fuller for longer.
limit junk food in the house e.g. only buy one slab of chocolate a fortnight so you've only got enough for two squares after dinner each day, if you binge one night, means you go without until the next shop
have fruit around, cut fiddly fruit up after shopping so you've got a fruit salad in the fridge to help yourself when you get peckish, rather than thinking "can't be bothered cutting up an orange, will eat this packet of crisps instead"
carrot/cucumber sticks and hummous/other dip can be good if you want something crunchy for a snack