Cutting back on the rice is a big one. I used to always have a second
bowl of rice with dinner, now I try to limit myself to one small
portion. Sometimes at restaurants I don't even ask for a bowl of rice
(or go with Brown rice).

I second all of what Tippi said.

I can't speak to your situation exactly, but you don't need to cut out
the rice and noodles completely, but they shouldn't be the main part of
the meal either.

Regards,
FM