Buying plates with sections on them, like ones used for a picnic, is a great way to help you see how much you should be eating. The largest section should be used for vegetables or fruit. Then the two smaller sections are for your lean proteins like chicken or fish, and grains. It makes it so simple to see how much of one type of food you should be eating.
You could also eyeball it. Three ounces of meat or fish is about the same size as a deck of cards. 1 cup is the size of a tennis ball or closed fist and 1 ounce of cheese is the size of a domino. Being able to associate sizes with objects helps you to keep your portions under control.
Another helpful idea is to dish out your food at the stove. This way it won’t be automatic for you to go for seconds or to just stick your fork in a dish for “a few more small bites.” Those add up quickly! If you find that you’re still hungry and you must go back for seconds, I suggest that you go back for more veggies. They’re packed with nutrients and vitamins and they won’t sabotage your diet.
If you have a sandwich for lunch, eat half of it and place the other half out of sight. If you’re still hungry, eat an apple or your favorite piece of fruit. Your afternoon snack could then be the other half of the sandwich a few hours later.
Controlling your portion sizes can make a big difference in your diet and in your weight loss efforts, so find a system that works for you and stick with it so it’s no longer a struggle but a habit!