Measure it out
Figure out how big your portions really are by measuring how much the bowls, glasses, cups, and plates you normally use hold. Pour your breakfast cereal into your regular bowl. Then, pour it into a measuring cup to figure out how much you are eating. Adjust your portion size accordingly.
Prepare, serve, and eat smaller portions of food. Start by portioning out small amounts to eat and drink, and only go back for more if you are still hungry.
Use your hand as a portion guide.
- Palm = 3 ounces of meat
- Fist = 1 cup of rice or pasta
- Handful = 1 ounce of nuts
- Thumb = 1 tablespoon of oil, mayo, or other fat
- Thumb tip = 1 teaspoon of oil, mayo, or other fat