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Wait 10 minutes
Most of us eat everything we’re served, no matter how big the portion. A better strategy is to eat a healthy amount, then stop. After all, it’s better to waste a little food than to overload your body.
Leave the “clean plate” club
If you’re eating takeout food, transfer the right portion onto a plate and put the package away, then sit down and take time to enjoy your meal.
Never eat straight from a bag, box or carton
Overload your plate with vegetables and salad, or have a big bowl of stock-based soup. These water-rich, low-fat foods are low in calories, so a big portion isn’t a problem.
Like big? Then go for the healthy stuff
Use a smaller plate for your meals. Less space on the plate means automatic portion control. And when ordering or buying food, choose the smallest size of any high-calorie items.
Think small
That way, having a second helping will take a conscious effort.
Put away leftovers before eating
Buy or make high-calorie foods in individual-serving sizes. Instead of family-size tubs of ice cream, buy single-serve containers; make cupcakes instead of a large cake.
As you consume more modest portions, you may start craving extra food. Add volume with an apple, an orange or a big helping of watermelon at the end of your meal
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