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A:Serve yourself a half portion and tell yourself that you can have more if you want it. Take your time and eat slowly. Enjoy every bite of your food. When you have finished the half portion, wait 5 minutes and then ask yourself “Am I still hungry? Do I really want to eat the rest of this meal?” If the answer is “yes,” go ahead and serve yourself half to the remaining portion. Repeat this process until you feel satisfied. If you have any left, save it for another time.

- Stephanie Song, MS, RD, CDE
Saddle Brook, NJ

A: How about trying to use smaller plates so they still appear full?
If you eat with someone else, you may ask them to serve you a smaller portion and resist going back for seconds.
Purchase foods that are already pre-portioned so you will visually see 1 portion at a time.

-Kylie Wurl, RD/LD
Certified LEAP Therapist

Try to leave one bite of food on your plate after each meal.  This is will be quite difficult at first, but soon, will start to be more comfortable and then you can start leaving 2 bites of food on a plate.
 
Once this is mastered, then, working with an RD to fine-tune hunger/fullness cues will really help train you to eat/stop eating based on body cues and body needs.
 

Rebecca Bitzer MS, RD & Associates
The Eating and Exercise Experts
7219 D Hanover Parkway
Greenbelt, MD 20770
www.rbitzer.com
301.474.2499

One of the simple suggestions I make is use smaller plates!  Go back to the sandwich sized plate instead of our 12-inch dinner plates now. 
 

Wendy Jo Peterson, RD
Edible Nutrition
San Diego, CA
www.MyEdibleNutrition.com

By using smaller plates you can learn to serve yourself less.
 

Debbie Owen, RD, CDN, CLT

 I suggest that you purchase an 8 inch plate, I have done this with my weight loss classes to show portion size. I took a marker and drew a portion of meat, potato with a pat of butter and vegetable. I then placed the food models on the plate and they covered it competely. 
 
Calories were approx.360, fiber 5g and 8g total fat.

We eat with our eyes and if you would downsize your plate to accept the correct portions of food you would eat less. Also, I find that people who eat large portions generally only eat 1 or 2 meals a day. If you would reduce the size of your meals then you could budget for additional smaller meals/snacks through out your day.

Sheila Bailey RD
ACSM HFI Certified
ADA Adult Weight Managment Certified

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