Give me tips for portion control

It's about mindset and acceptance. I'm capable of eating more, and I will always want to do it. For some things it's possible for other things it isn't. It's just the reality of weight management that you could deploy a few strategies to come close to eating the way you want, but "free for all" will never be an option. You'll have to eventually accept that sometimes you'll have to say "no", "later", or modify your other foods/activity to fit something in.

My best portion control strategy is "the smallest satisfying amount". By satisfying, I don't mean just hunger, but mental satisfaction as well. I'm capable of eating 3 cups of rice and I would always have this tiny voice in my head telling me it would be awesome, but eating 300 grams of rice offers only marginal mental satisfaction over eating 150 grams. Being 98% satisfied is worth it. That 2% extra satisfaction is not worth doubling the calories.

Another portion control strategy I use, often in combination with the first, is bulking. Adding vegetables to pasta, for example, makes it look as large as I'm used to, but for fewer calories. I try to use spices and herbs to my advantage to pack as much flavor into things as possible so the experience of eating is pleasant despite not being able to eat large amounts of food.

To control portions, it doesn't need to be by size alone. There are things that just aren't mentally satisfying in smaller portions no matter what I do. For these things, I use "time spacing" as a portion control strategy. I just have them less often. Taking an extra 15 minute brisk walk for a couple of weeks allows me to plan something high in calories that I need in larger amounts to feel satisfied.

Feeling hungry all the time means you simply aren't getting enough food. Weight loss has to be a combination of exercise and calorie reduction.

Eating salad is great but you really need to add some fat and protein with it. Most people have the idea that losing weight should be fast and effective. It's not. It's a journey not a destination.

I too agree that adding more protein doesn't always work although it's supposed to keep you feeling fuller longer. I try adding things like broccoli or cauliflower to my meals. They have a good deal of fiber and water content and can fill you up quickly.

I find that 8 ounces of water before a meal can really help too when it comes to portion control. Having said that even though I try to do it, it doesn't always work.

Calorie reduction should really be secondary to exercise. Exercising more means you can eat more. You just have to find the balance.