Portion control - HOW?

I got a food scale for Christmas and it has been amazing. I would always guess at chicken portions, even chips when they only say 1 oz for a serving. It's the Biggest Loser one and it's awesome. I also use measuring cups. When I was still eating pasta, I would actually cook my serving separately from my families so I can measure 1/2 cup dry and make sure I was getting the right portion. If you're eating too fast, maybe try setting your fork down in between bites or even chewing a certain number of times.

My dinner hasnt changed in size at all to what i used to have it.

I just make allowances for it now. I exercise more, and eat less during the day, so i have room for that 1k-1.2k dinner! :D

I found prepackaging helped me. When ever I buy something I then split it up into baggies or containers with the proper portion size, that way if I am in a rush I don't have to worry about couting out a portion later. It helps me I think because I am a student and I spend all day at the school, this way I am not tempted to eat out because I didn't have time in the morning to prepare lunches or snacks.

Also when I'm eating, I've come to realize I just enjoy the act of eating not always the food itself. It keeps me busy and I like that, so now when I am eating I have a giant bottle of water and I take a bite then take a sip of water. It's helped slow me down so my body realizes that I am eating.

i glued a pair of dice and a deck of playing cards to magnets and stuck them on the fridge. that helps me remember the portion sizes for cheese and meat. when i remember, i go ahead and dice my blocks of cheese into portion-sized cubes, but i don't always remember to do that.

the other thing is a trick i learned from a friend who had gastric bypass surgery a few years ago. she went out to a local artisan gallery and got a hand-thrown bowl made by a local potter, and that bowl holds exactly one cup of food when filled all the way to the top. it's a beautiful bowl and it was a gift to herself, the bowl that holds her nourishment. she eats only out of that bowl, which automatically limits her portions to a size that does not stretch out her stomach. i have a similar bowl i use a lot at home.

i also put away the large dinner plates, we only bring them out on special occasions. the rest of the time we use salad plates which are much smaller and that way the plate looks full with less on it. i bring leftovers for lunch at work sometimes and i have chosen tupperware sizes that correspond pretty well with the dish sizes i use at home.

the only time i really stray from eating out of these sizes of containers is when i am eating salad greens, in which case i use a big, big bowl.

Use smaller plate, weigh everything. For each bite of food take a sip of water.

I just weigh everything out.

Yep.

Food scale and measuring cups and then I ONLY put my planned portion on the plate or in the bowl or whatever, leave the kitchen and eat what I have.

I never eat anything good.

If I like it, I'll eat it all.

Things that work for me are having a full glass of water before eating anything and eating at a table without distraction (not in front of a computer, reading a magazine or in front of TV).