More tips for portion control

• Don't buy large quantities of "trigger" foods that you have difficulty resisting. "If you have a desire for cookies, buy a single-serving package instead of a whole box," says Michael Sena, health and fitness expert and author of Lean Mom, Fit Family.
• See something you love on the dessert menu? Allow yourself the occasional treat, but order the smallest size or split it with a friend.
• It takes 20 minutes for your brain to receive the signal that you're full, so take the time to enjoy your meal and really taste the food.
• Avoid eating in front of the TV or computer -- your plate might be clean before you realise you've eaten a meal.
• Eat from a smaller plate. "Visually, it will seem as if you're eating more," adds Sena.