If you want to control your portions, stop depending just on your will power and try some of the tips below:Start from where you're at-Gradually reduce your portions so it doesn't feel so depriving and overwhelming. Going from three scoops of ice cream to two-and-half, is going to feel more reachable than going from three to one.
Learn what a normal portion is-Don't get bogged down with being accurate. Focus on what a normal portion is generally; and gradually strive toward that.
Take small steps-If it feels overwhelming, make the goal smaller.
Add color to plate-Think of your plate like a color palette. Strive to make it as colorful as possible with greens, yellows, oranges, and reds. The more colorful your plate, the more satisfied your brain will be and the less you will eat.
Add fiber-Fiber is filling, making you feel full faster and eating less. Foods such as vegetables, fruits and whole grains have the most fiber.
Don't put extra food on table-When you put servings platters on the table, it bombards the brain with more food cues and you'll end up eating more. Leave the extra food in the kitchen.
Use small plates, bowls and glasses-Smaller plates and bowls look fuller to the brain and these signals will make the brain feel satisfied with smaller portions.
Slow down-Yes, it's true. It takes about 20 minutes for messages to get to the brain that you are full. If you eat fast, you'll eat more before realizing you've had enough. Chew everything well before swallowing, swallow everything before taking another bite, take a sip of water between bites, and savor your food.
Wait a little-If you're not sure if you're full or not, wait a little (about 20 minutes). Chances are you'll find out you've had enough.
You don't need to have it all now-Remind yourself that there are no rules about food anymore so you don't need to have it all now. You can change your mind at anytime so you can have some later. It doesn't have to be now.