GPH main thing to try to tighten up rm would be go back to the basics - start with a salad or a cm veggie, split your meal into thirds - 1/3 protein, 1/3 cm veggie, 1/3 carb. No need to measure, you can eyeball it, use 3 bowls, etc. If you can push the cm veggies it will help fill you up, some eat towards their carbs at rm.
Remember if you have seconds, must be of all 3 items - carb/protein/veggie.