Diario de grammalaura, 01 may. 21

Your not wrong, and fast food as an industry really messed this up for everyone. For example I have eaten 2 big macs for years, buy I once stated this and a person thought I was full of crap? Basically that no one eats like that...the conversation was tied around "super-size me" not being far fetched as a diet, but I digress. Oh, I also don't get fries. Anyhow I find I use my food scale for everything, and uniform sized containers to keep portions in check. eventually you don't need to be this obsessive, but when it is just "the norm" you don't notice. As far as eating out or with friends at a dinner, you will likely always over do it. 

Both great suggestions, DK73! Years ago, when I still ate Big Macs, I also used to eat 2 of them at a time. Plus a large fries and a large coke! Recurring theme: Large. Same as in the mirror. I don’t do that anymore but unfortunately I have found other things to fill that gap. Now I have to “unlearn” all of that. 

I have what I call "tip the fridge" days where I eat everything and some days I'm measuring and weighing, lol. I find it helpful to eat off a smaller plate and plan ahead what I'm having for dinner or else I'm ordering out. Not really helpful I'm sorry,more like just sharing my thoughts. I know exactly what you're going through.  

drink a glass of water before every meal. it will help fill you up.  

I also rely on the serving sizes on the back of the box but I also consider what else I am eating that day and if I can fit a bit extra of what I like in I just do it.  

I find having a food scale really helps with serving control. 

A few years back, I was in the same place as you. It had been a looooong time since Grade 6 Health class---I had also lost track of what exactly a portion was. So I looked up the Canadian Food Guide on the internet (remember the Food Pyramid?) to refresh my memory. You can probably find the same info on a US government site somewhere if you're American. Having the info right in front of me brought me back to reality. I realized my perception of how much I 'needed' to eat had become quite skewed over the years. When I'm watching my weight, I mostly rely on the nutrition labels as well. And if it's a take out meal, I size it up before digging in: depending on how much is looking back at me, I'll often divide the meal into Now and Tomorrow, and Tomorrow goes into a container and into the fridge right away to keep me from losing focus and eating the entire take out container. That's what works for me. 

I also use a food scale 99% of the time. 

I agree with @Beeboppers: I weigh everything, including salad dressings (15ml roughly 15g), butter, fruit, veggies, lettuce, etc! Protein servings are anywhere from 90-120g or more; depending on your diet program :) 

Thanks to all! Great tips. 

Yeah! We weigh each component as it gives us the most accurate information. Even that is not likely 100%. But as long as you are trending in the right direction it is all good. 

I bought a kitchen scale and weigh everything I eat. that has helped a LOT to keep my portions more reasonable. and I log what I am eating into FS. BEFORE I allow myself to eat it. mentally this is training me to have better impulse control and occasionally after ive entered my food choice into FS then I change my mind and dont want it anymore when I see how it hits my daily totals then I make a better choice.