How to get used to smaller portions?

I takes a little time. Hang in there. How much are you eating?

Do you have a pet? Try making your normal meal but leaving some on your plate and feeding it too your dog...Assuming its ok for them to eat. Or throwing it out. I used to give my dog leftover chicken or steak or spagettie. It helps you look at the excess you don't need and eventually you will start cooking smaller meals and not even thinking about what you are missing because your looking at it as excess. Eat till you aren't hungry, stop, throw the rest away. Rinse and repeat until your mind is comfortable and then make smaller meals.

dont eat smaller portions
eat what you want
stay under cals
exercise it off

Don't eat in front of the TV. Take your time when you eat your food, chew everything nice and slowly. It takes your stomach a while to tell your brain that you're full. That's why you need to pay attention when you're eating. If you sit in front of the TV while eating and don't concentrate, you can eat a massive plate of food without thinking about it, before your stomach can tell your brain that you've eaten enough. I hope that makes sense. Drinking plenty of water with your meal helps too.

Buy a smaller plate!!! It may sound silly, but it works.

I eat till I'm full. I don't focus on the amount of food I am consuming, but on the satiety level. If you eliminate junk and eat highly nutritious foods, you will end up eating half of what you eat now and constantly feel satisfied. I recommend that you read: IT STARTS WITH FOOD. Good luck.

Everything must start from your head..!! eheheh However I do suggest salad and a toast (2slices bread, 1 slice ham and 1 cheese) at the end. The dry toast fall down heavy into the stomach and makes you feel satisfied.. At least it works for me.

Portion size is really controlled with cups (8oz) and a food scale. I suggest, 2 cups of fruit and/or veggies at every meal along with 4-5 oz of beef, chicken, pork or fish. Have 2 snacks that are a cup each. That should be your day. If you want to have other stuff, you will find it hard to learn portion control.

First, be sure you are actually serving yourself enough calories for your age and activity level. Maybe you do need more! Plan to lose weight slowly, not from severe calorie deficit.

Second, some people (like me) have a problem with sugars and carbs. If I get any sugar, it makes me feel ravenously hungry! Same for too many carbs. I learned this by accident, when I had to eliminate sugar for health reasons. After a month, I felt MUCH better, with fewer cravings, and less hunger! So consider eliminating all refined sugar (I even read the ingredients in everything I buy). You would probably be amazed at how much sugar is in "healthy" yogurt! And it is hard to find a tomato sauce with no sugar, for instance, but it can be done. It is also almost impossible to find bread with no sugar, but I got around this by simply eliminating bread, except as a rare treat. The reason is that whole wheat turns to glucose rapidly in your body, and white flour is very bad, too. So for me to get my sugar-induced hunger under control, I had to eliminate it. If you feel you absolutely MUST have sweetener, try something like agave nectar, which is very low on the glycemic index. It doesn't spike my false hunger.

Getting rid of all sugar is tough in our society. But even obvious sources, like candy bars, are difficult to ignore forever. There are some chocolate bars at health food stores that are sweetened with agave nectar, like Righteously Raw Divine Mints and Lulu's Chocolates and Two Moms in the Raw brands. Also, you could get some powdered 100% organic cacao, and stir it into a cup of hot water, then sweeten it with agave nectar. It makes a decent hot chocolate that some think is actually good for you! n But you might want to wait until you have been off sugar for awhile -- this might seem bitter if you are used to regular chocolates!

Third, drink a healthy, unsweetened tea between meals. I prefer green tea, for it's health benefits, but there are many good teas out there. You might like peppermint tea, for instance.

Fourth, if you are sure you have had adequate calories and nutrition, drink some water and get busy with something to distract yourself!

You are on the right path to be filling up on vegetables. I snack on carrots all day long!

By the way, I am 57 years old, I was heavy all my life, and in the last nearly two years, I have lost 185 pounds. You can do it!

Drink lots of water, it helps you feel fuller. 2 glasses with each meal is normal for me.

I second the suggestions - it just takes time. It takes time to adjust to the portions, not eating whenever you feel like it, going without sugar and processed food, etc., etc. Unfortunately it takes time. Emphasizing the fruits and veg over the starches has helped me a lot.