|1. Wait 10 minutes
Your stomach needs about that long to signal to the brain that it's full, so wait before helping yourself to more mashed potatoes or lasagna. If you're still truly hungry, have a second helping of vegetables or salad.
2. Leave the "clean plate" club
Most of us eat everything we're served, no matter how big the portion. A better strategy is to eat a healthy amount, then stop. After all, it's better to waste a little food than to overload your body.
3. Never eat straight from a bag, box or carton
If you're eating takeout food, transfer the right portion onto a plate and put the package away, then sit down and take time to enjoy your meal.
4. Like big? Then go for the healthy stuff
Overload your plate with vegetables and salad, or have a big bowl of stock-based soup. These water-rich, low-fat foods are low in calories, so a big portion isn't a problem.
5. Think small
Use a smaller plate for your meals. Less space on the plate means automatic portion control. And when ordering or buying food, choose the smallest size of any high-calorie items.
6. Put away leftovers before eating
That way, having a second helping will take a conscious effort.
7. Choose single serve
Buy or make high-calorie foods in individual-serving sizes. Instead of family-size tubs of ice cream, buy single-serve containers; make cupcakes instead of a large cake.
8. End with fruit
As you consume more modest portions, you may start craving extra food. Add volume with an apple, an orange or a big helping of watermelon at the end of your meal