I have begun weighing what can't be measured in a cup, measuring in a cup what can be, & counting what I grab a handful of. Today I measured and cut boneless breasts into 3 - 3 1/2 oz portions and cooked them to use over the next few days. If it's not previously measured, I have to eyeball it (like the guacamole on my salad last night!).

We'll eventually learn portions and content like the back of our hand and won't want to exceed an actual portion like we've become accustomed to over the last few decades!

A portion of meat size (for a guy on 1800 to 2000 cal) is supposed to be the size of a deck of cards. So for you ladies on smaller calorie intake --- cut your deck! geeze i'm sorry, i just had to come out with that one. i'll be here all 75 days folks, just shake your head and ignore me at times is all! :laugh:

I need to buy a scale, but I don't usually weigh my food because I do not calorie count (ironically). What works for me and I've been between 118-140 all my life, is to use a smaller plate. Put less of the carb/protein/fat heavy foods on the plate and load up on the veggies and healthy stuff. That way, visually, you'll become overwhelmed by all the food on the plate. It's also a good idea to chew your food slowly and at least 16 times before you swallow it. I don't recommend eating anywhere near a television. Either you're cognizant of what you're eating, or you're paying attention to the television. Same goes for eating at the dinner table. If someone sparks a conversation. Put your utensils down and continue the chatter, but do not eat and swallow and talk all at the same time

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I do it all ... Measuring cups and spoons, scale, smaller dishes. It works great at home, but eating out is what gets me!

When you eat out, immediately ask for a box when your meal comes (or ask the kitchen to box half). It helps me to take half or more of the food off my plate before I let my eyes and stomach even start thinking about taking it all in!!

Also a trick my grandma used to do - if you know you're done and you're not taking the left overs home - sprinkle a pink packet or two (sweet n' low or some other sweetener) over your whole plate. You certainly won't want to eat it then! It will keep you from picking after you're full or while you're socializing after a meal.

What great ideas! Plate size, water, sprinkling Splenda (go Grandma!).

My mental measurements are quite generous; so I'm turning back to the actual measuring cup starting Saturday.

A digital scale is very important in my portion control. I also use measuring cups and spoons. I have noticed that I can almost cut a portion of meat now to be exactly what I need it to be. I still use the scale just to double check.

All these posts have good advice.
I have a little digital scale and measure wine & fruit (on which I tend to want 'exaggerated' portions).
I should use a tablespoon to measure peanut butter & almond butter - but I generally eyeball it.
Trader Joe's has a lot of pre-packaged measured portions - which are already in the MFP database - so that makes it easy to gauge.