As usual, Danno and Koffee have great advice. I think I can add some additional value though given my long history with the same issues. (Except that I LOVE high fat foods too)
1) Drink a big glass of water before and after eating.
2) Always eat a price of fruit or a salad prior to your rice/pasta/baked beans feast.
3) Serve yourself a platefull...and then put half of it back. If your still hungry, eat additional fruit, salad, or veggies.
4) Cook/prepare less food. (Now don't go and tell yourself you need to make 'extra' so you can eat it for lunch tomorrow. We both know it will get eaten tonight)
5) Finally, have your wife or significant other prepare your plate.