Take this week to contemplate how much you're serving yourself. Eat slowly. Stop when you are FULL, not when your plate is clean. Five small meals each day should keep you satisfied and not hungry, so you do NOT overeat. "Meals" is kind of a misnomer I think here - grabbing a piece of fruit, a piece of string cheese, or a few carrots, to give some examples, for a mid-morning or mid-afternoon snack is ideal - and hopefully will keep you from binging at lunch or dinner. I found this online:
Instead of trying to memorize lists of ounces, cups, and tablespoons, simply compare the serving sizes of particular foods to familiar physical objects. For example, a single serving of:
- Vegetables or fruit is about the size of your fist.
- Pasta is about the size of one scoop of ice cream.
- Meat, fish, or poultry is the size of a deck of cards or the size of your palm (minus the fingers).
- Snacks such as pretzels and chips is about the size of a cupped handful.
- Apple is the size of a baseball.
- Potato is the size of a computer mouse.
- Bagel is the size of a hockey puck.
- Pancake is the size of a compact disc.
- Steamed rice is the size of a cupcake wrapper.
- Cheese is the size of a pair of dice or the size of your whole thumb (from the tip to the base).