Hi ! Been there, done that.

If your goal is weight loss (you also mentioned exercise), there is one thing that may help you. It may seem mean at first, but if it works, it's worth it, I think.

Find a picture of yourself from the past, in which you looked like you now want to look. Put that picture in a place where it will be prominent - the door of your fridge, perhaps. Every time you reach for food, maybe that picture will remind you of your goal, and prevent you for grabbing what you want to grab. On a more positive note, it will encourage you by reminding you that you can look like that again.

Another thing that might help is to eat smaller portions more often ? Is that something you could manage ? That way, you're satiated throughout the day, and don't get hungry to the point where you reach for whatever is there and how much ever you feel like eating.

Sorry if I'm way off, here !