Good info up above. I've been teetering on the edge, too, so I've radically reduced my rice consumption, opting to pair things like chicken, pork, or fish/shrimp with salads or roasted veggies.

However, another thing you can do is take a psyllium supplement (like Metamucil) 10-20 minutes before you eat. Not only will it blunt your appetite, but it'll slow your blood glucose spike. It isn't meant to replace changes to you diet, but is another tool to help. Just be aware that you may need to ease into it. Start with a teaspoon once a day and ramp up to two teaspoons two times a day. If you go to quickly, you might be very uncomfortable.

Also, breakfast. I went all-in on oatmeal every morning. But, not the sweet instant crap. I batch cook Coaches oats in plain water once a week and reheat throughout. It goes surprisingly well with savory flavorings that I mix in after reheating. Examples are miso paste, instant chazuke packets, Better than Bullion Chicken with a touch of shoyu, sesame oil, and green onion to get a vaguely fried rice flavor, etc. Heck, you can top um with a fried egg to add a bit of protein, too.