Healthy Diet Tips

STOP Derailing your Diet. Avoid the 5 Portion Pitfalls.

As an advocate of portion size, we believe that all foods can be incorporated into a healthy diet. However, even though one can relish larger portions of foods such as fruits and vegetables, attention must be heeded to how big portions are for other foods namely bread, red meat, baked goods, candy & chips.

Though there aren’t any records pertaining to people getting fat from consuming too many apples, berries or carrots, it is encouraging to relish generous portions of produce, while on the one hand, being mindful of the amount consumed from other foods, especially sweets. Often, the brain requires retraining, for to pay close attention to the exact amount of food which defines a healthy portion size & the formation of healthy habits to avoid overeating.

Being conscious of the aforementioned food snares is half the battle. For to abstain from overeating completely, the following portion pitfalls need to be averted.

  1. In the Search for a Bargain, You Purchase Oversize Bags of Chips.

Despite our love for a good bargain, for many of us, it is hard to resist buying the oversize bag of chips as opposed to the smaller bag, when it only costs a quarter or so more. However, though its great to stock up on mega rolls of toilet paper, the same is not applicable when it comes to food, especially Junk Food! The best bargain one can find should be in keeping one’s health and weight in check.

Suggestion: Avoid the purchase of mega-sized bags of food, unless time is taken for to portion out contents into individual servings in small containers or bags.

  1. Eating Directly from The Tub.

Eating straight from the package is one of the easiest ways to overeat. From a tub of ice-cream, a bag of chips or half a gallon of juice, it is very difficult to portion control the food when consumed straight from the package. As a result, leaving it up to one’s willpower seldom works.

Suggestion: Portion out a rational serving size onto a plate, savor it and enjoy while consuming seated.

  1. You Pour Instead of Dipping.

A central reason many of us consume more calories than we think is that for instance; after ordering a healthy salad, we tend to pour on tons of dressing. While, salad, veggies & greens won’t break you in the bank, calories of salad dressing add up instantaneously. One tablespoon of olive oil constitutes 120 calories. Modern-day salads and appetizers are found to contain several tablespoons worth.

Suggestion: Instead of pouring the dressing onto your favorite salad, dip your fork into a side dish of dressing. This way, you can always add more when needed.

  1. Attention to Serving Sizes on Food Labels are not heeded to.

Despite the increase in serving sizes of our favorite foods and while food labels would be getting a makeover, most individuals look at the calories listed as opposed to focusing on the serving size and number of servings per container.

While a single serving of your favorite food may contain 100 calories, eating several serving’s worths of it would make your calorie count much higher than simply 100 calories. Despite this very fact, yet many of us still hold on to the fact that they have only consumed 100 calories or so.

Suggestion: Along with the number of servings per container, attention must be paid to food label serving sizes. It is also suggested to utilize the aid of a measuring cup & food scale for to determine the exact number of servings actually on your plate.

  1. You Serve Food Family Style.

Whenever possible, the finest method to serve food is to plate it in the kitchen. Serving food family style by placing large platters of food straight on the dinner table is one of the easiest ways people end up consuming lot more than really needed. The larger the serving platter & utensils, the more food we are likely to consume.

Suggestion: When you plate out a reasonably sized portion in the kitchen, you can always go back for more if you are still hungry.


5 Foods to Avoid in the 3rd Month of Your Pregnancy.

Good news and congratulations for walking the great journey of pregnancy into the third month. However, escaping from the hands of being unable to eat due to nausea, vomiting and other discomforts of morning sickness, you may need to know how important a healthy eating habit is to you and your baby, especially at this stage of the pregnancy. Your practical class of healthy eating habits just began. The food a woman consumes during pregnancy is her baby’s main source of nourishment and diabetic pregnant women need to start with the diabetic portion plates, this may help put them in check in what they eat.  During the 3rd month of your pregnancy, a lot of development is happening to that little treasure inside of you. It is during this time the baby begins to experience any developmental changes and growth; it period marks the beginning of the baby:

  • Gaining more definite shape
  • Joints are beginning to form
  • Eyelids are getting formed
  • The four chambers of the heart are formed
  • Vital organs
  • Fingers no longer webbed
  • You may start to hear his heartbeat as the baby also is becoming more active.

Nevertheless, a lot have been said about the type of healthy foods that a to-be-mother should take during pregnancy; foods which may include: lean protein (fish, meat, eggs, beans, tofu, and cheese), whole grains (breads, whole wheat, oatmeal, and brown rice), fruits and vegetables, dairy foods, and many more. However, only little information is available on the type of foods that needed to be avoided during the period or perhaps a diet plates portion control for pregnant women in their third month; foods which are capable of mocking your healthy eating habits or program. And that’s exactly what will be revealed in this article.

Nevertheless, a lot have been said about the type of healthy foods that a to-be-mother should take during pregnancy; foods which may include: lean protein (fish, meat, eggs, beans, tofu, and cheese), whole grains (breads, whole wheat, oatmeal, and brown rice), fruits and vegetables, dairy foods, and many more. However, only little information is available on the type of foods that needed to be avoided during the period or perhaps a diet plates portion control for pregnant women in their third month; foods which are capable of mocking your healthy eating habits or program. And that’s exactly what will be revealed in this article.

Foods you should avoid in your 1st trimester Raw Sea foods
Many sea foods such as shark, king mackerel, swordfish and tilefish contain high level of methyl mercury; a toxic compound which has been found capable of crossing the placenta to cause brain function impairment in the developing baby. So stay off them.

Unpasteurized dairy foods
During this crucial stage of your pregnancy, it’s advisable you steer clear of unpasteurized dairy foods such as milk, blue-veined cheese and camembert. This will prevent you from possible food poisoning that may result from the bacteria; Listeria monocytogene found mostly in these unpasteurized foods. This bacterial infection could cause miscarriage, still birth, preterm labor, and illness in newborns.

Yes. Not all fruits are good for your consumption during pregnancy. If you are concern about having a healthy eating habit during pregnancy, this implies that you need to avoid such fruits as they are obviously not meant for you. Some of these fruits may include:

  • Papaya or Paw-paw: except very ripe, taking semi-ripe paw-paw may cause uterine contractions and thus leads to premature labor due to the high proportion of latex in them.
  • Grapes: may lead to body heat, especially during the last trimester. So avoid them.
  • Pineapples: may also cause premature labor due to Bromolain found in them.

Therefore, it’s clear that it goes beyond only ‘what to eat’ when it comes to talking about healthy eating habits in pregnant women. It also extends to what ‘not to eat’ or an appropriate diet plate portion control plan. A diabetic pregnant woman may consider the diabetic portion plate. As a matter of fact, these foods that are meant to be avoided, when continuously taken due to lack of knowledge, can go as far as sabotaging the effort put into healthy eating habit during the first trimester of a pregnancy.

Melt Body Fat While You Reduce Inflammation!

Raw Turmeric

Discover the natural supplement that can really boost your health!

This superior supplement is probably inside your pantry right now. It targets your fat storage system to increase your body’s natural fat-burning abilities! And, if you’re one of the 50 million American’s that suffer from arthritis or inflammation of any degree, this spice can reduce your symptoms so you can get back to living a better quality life.

The do-it-all spice we’re talking about is turmeric. It’s in all the health and weight loss articles lately, and it’s no wonder: not only can it promote weight loss, but it also aids your body with loads of other health benefits like eliminating inflammation, improves memory, boosts energy, and even ramps up your sex drive!

Dr. Mercola, a well-known best-selling author, has noted that studies have found this supplement to be an effective method of treatment for arthritis, swelling, and joint pain. He has also said that turmeric, “…is effective even in small quantities.”

Slim Down Naturally.

It has been found to have more than 650 active compounds, beneficial for your health, and over two dozen of them directly target inflammation. This yellow spice has a key nutrient, called curcumin which is a powerful fighter for inflammation which can also contribute to weight gain and other health issues including an irregular appetite, cravings, aches and stiffness, heart and blood sugar issues, poor memory, sleep issues, and so much more.

Researchers have found that by using curcumin regularly, can reduce the formation of fatty tissue, which basically means your body won’t be open to adding excess fat like it used to. They noted, “Our results clearly demonstrate that curcumin at the cellular and whole organism levels displays remarkable potential health benefits for prevention of obesity and associated metabolic disorders.”

It helps your fat cells respond properly to insulin, reducing insulin resistance that your body may have created over the years of consuming too many delicious carbs. And when your body utilizes insulin, it can digest food properly while maintaining healthier blood sugar levels, which are key to weight loss and a healthy weight maintenance.

Relieve Inflammation Caused by Diabetes.

If you, or someone you love, lives with diabetes, then you probably have experience the sometimes painful inflammation that can occur. The inflammation can have negative effects on diabetes management, as well as causing insulin resistance which is the primary reason of Type 2 diabetes.

As experts have found, turmeric is very powerful for relieving inflammation. It can be added to many meals, and when taking the time to pay attention to what you’re eating and how much, then your body will really respond faster!

Raw Turmeric

An easy method of controlling your healthy food intake is to utilize the popular diet plates for portion control. Now, you don’t have to have these special plates that help you eat proper portions as a “diet.” Even if you don’t have to slim down, they are superior for boosting your overall health from the inside-out by simply stabilizing your blood sugar levels, helping your body easily digest the food, and spike your energy levels so you can feel better all day long.

If you have diabetes, then you know that measuring your food consumption is vital to your success with managing symptoms. So diabetics can benefit from portion control plates as well with proven results of healthier eating, reducing health issues and symptoms, and boosting overall vitality.

Your Daily Dose.

Now, you are probably wondering exactly how much turmeric should you take in order to reap the fat-burning, anti-inflammatory benefits? Health professionals recommend taking 1,200-2,000mg, split into three times per day. You will also feel and see more benefits if you choose fewer carbs and more veggies. And of course, doing some form of regular exercise!

Here’s what turmeric can do for you:

  • Promote easy fat loss
  • Maintain lean muscle mass
  • Controls your appetite
  • Reduces water weight
  • Ease pain from inflammation and achy muscles
  • Diminish ageing signs like wrinkles
  • Improve cognitive functions
  • Boost energy levels
  • Improves sexual hormones
  • Ramp up your metabolism
  • Help support lean muscle
  • Increase your health, happiness, and confidence

Benefits of Tumeric

Image from Met First Living

In addition to a healthy diet and portion control plates for optimum benefits, by taking a daily dose of turmeric, whether you add it to your meals or in capsule form, you can expect to start feeling results within 2-3 weeks.

Stay healthy now!

9 healthy habits to have a great week

We spend long hours in traffic, at least 40 hours a week at work, many others taking charge of others. After leaving work we run to the grocery store and most of the time finding time for ourselves is practically impossible.
If it was a possibility to find time for yourself every day and at the same time strengthen healthy habits will you try?
To make your life easier we prepared this list of 9 healthy habits to have a great week:
1. Explore different ways to drink water throughout the day
Fill a bottle with water and add slices of the fruits you like, our favorites are strawberries, grapefruit, and cucumber. If you do it in the morning you will enjoy a light fruity flavor during the day will keep you hydrated. You will save money by not having to buy bottled water and avoid temptations to drink sugary drinks that are bad for your health.
2. Choose your snacks wisely
It is OK to have a couple of small snacks during the day, unfortunately, refreshments offered in schools and offices are usually high in sugar, refined flour, and saturated fats. Make smart choices instead choose a handful of nuts, a cheese stick or a piece of fruits that is easy to eat like an apple or banana.
3. Find local options
Look for farmer markets around you, they offer fresh choices, and you will a wide variety of options at reasonable prices. Fresh fruits, nuts, a small cup of freshly squeezed juice and many other options. Do not forget to practice moderation!
4. Use the stairs every day
Always use the stairs! If you think the benefit that you can provide is very small remember this the greatest benefit is obtained by the sum of all the small changes you make every day.
5. Exercise a bit during your downtime
If you are in line at the grocery store try to stand on your toes, squeeze your buttocks and hold the position for a second, repeat the exercise until your turn comes. If you’re stuck in traffic make circular motions with your wrists, stretch your neck muscles and align your spine.
6. Follow the rule not healthy, healthy
It is very simple, if you had a heavy lunch eat a very healthy dinner, if you ate sweet at breakfast balance your next meal. Each meal is a new beginning and if for some reason your lunch was a disaster there is always a new opportunity to eat healthy at the next meal.
7. Try something new
If haven’t try yoga take a class, if you feel that your coordination is poor go to Zumba. Try different activities, perhaps a painting class can help you reduce stress. Taking a walk to the park can boost your energy levels.
8. Watch the amount of sugar you eat
Limit your sugar intake, if you crave something sweet during the afternoon is probably because your body needs exercise. Set a realistic goal and improve it over time. If you can’t avoid eating something sweet eat a small portion and combine it with something healthy like a piece of fruit, a handful of almonds or a glass of skim milk.

9. Sleep better
Try to sleep at least seven hours a day. If you have trouble falling asleep drink a cup of herbal tea (free of caffeine and sugar) before going to bed. Scents like lavender oil can help too. Finally, AVOID USING YOUR SMARTPHONE 30 minutes before bedtime, this practice will help you relax.

Calculated Cheats

Learn to balance healthy eating with “cheat” meals.

A well-known concept in the health and weight loss realm is that of a “cheat day” or “cheat meal”. Many people think that having a cheat meal means to completely blow your diet and lose all concept of self-control in the name of indulgence. However, planning is almost as critical when it comes to what you’ll consume for your cheat meal as it is for your regular eating plan. Mitigating the possible risks to your goals during this important time of indulgence is critically important.

One way to keep yourself on track while also allowing small indulgences is to open a full container of junk food – like chips, cookies, or crackers – and separating it into many smaller portion-sized bags. This eliminates the urge to mindlessly snack on a full bag of treats, blowing your entire diet in one sitting. Packing one small “cheat” snack in your lunch on certain days can also keep you from succumbing to food cravings and buying junk food from the vending machine or fast food restaurant.

Another strategy for ensuring that you don’t over-indulge is by creating your own portions. Always fully read the entire food label so that you’re able to make an informed decision. Consider defining your own portion though – don’t just go by what the food company defines for you. Perhaps the manufacturer has suggested a serving size that has 30 g of sugar, but you’re not comfortable blowing through that much sugar in one sitting. Redefine the serving to ½ the size defined on the package. By doing this, you still get to enjoy the taste of the food, but you don’t have to consume the full amount of calories.

Planning your cheat meal after knowing all the facts is the best way to become educated and implement a long-term game plan for your health.

Four Part Tools for Healthy Eating Series- Tool Number One: Utilizing Meal Planning

It has been said those who fail to plan, plan to fail. Whoever originally spoke this quote likely did not have food in mind when he or she spoke it, but it is nonetheless accurate and applicable when it comes to healthy eating and creating meal plans.

Taking a bit of time to plan meals in advance is one of the most powerful tools in your arsenal when it comes to nourishing yourself and your family healthfully. If you haven’t given meal planning a try, read on to find out why you don’t want to miss out on this helpful and healthy tool any longer, and how to get started!

Advantages of Meal Planning

Saves Time. Yes, we’ve all heard the excuse, “I just don’t have the time to plan out meals.” While it is true that planning your meals out may take a small initial investment of your time, in the long run having a guide to what you’re going to eat will save you from laboring over the decision each day. Additionally, the time you save on all those last minute trips to the grocery store to get the ingredients for a last minute meal are immeasurable! Bottom line: use your time to prepare healthy meals rather than waste time figuring out what to eat each day.

Makeover Monday: Drink More Water!

Why drink water? How much is enough? Learn the basics here.

Everyone says that if you want to be successful in your diet, you need to up your water consumption, but many dieters don’t understand the basics of water consumption: What are the benefits? How much should I be drinking? Is there such a thing as too much water?

There are numerous benefits to drinking more water, but a few stand out above the rest. First, often when we feel hungry we are instead thirsty. Whenever you feel hungry, try first drinking 8 oz of water. Wait about 20 min for the water to get into your stomach and begin absorption. If you still feel hungry, reach for a healthy snack.

Water can also help energize your muscles during a tough workout. If your muscle cells don’t maintain ideal levels of hydration and electrolytes, they begin to lose their shape and viscosity, causing your performance to suffer. The American College of Sports Medicine recommends drinking 17 oz of water in the two hours prior to a workout.

In the same way that lack of hydration can shrink the muscular cells, it can cause skin cells to wrinkle and dry out. Ensuring proper hydration to these cells will keep your skin looking plump and youthful for years to come.

So, how much water should you be drinking? Luckily, there is a simple formula to calculate the amount of water you should drink each day. This number should be treated as a jumping off point, adding more or less based on how you feel and your lifestyle. To calculate the amount of water you should drink each day, take your body weight in pounds and divide it by two. This number is the amount (in oz) of water that you should drink each day. For example, if you weigh 150 pounds, 150 ÷ 2 = 75, so you should drink 75 oz of water per day.

Recent Study Reveals Coconut Oil Reduces Inflammation!

Coconut oil. You hear about it in the news. You read about it in magazines, books, and online. You probably have a jar of it in your pantry.

It is considered today’s superior “must-have” superfood and has an endless list of astounding benefits. It contains powerful antioxidants, elite fatty acids and other amazing properties to:

  • Improve health conditions
  • Aid weight loss efforts
  • Add to beauty regimes
  • Improves brain functions
  • And much more!

Better Than Prescription Meds?

But there was a specific study that recently discovered yet another exciting benefit to add. It relates to a condition that affects millions of Americans. Arthritis. In fact, arthritis is a very general term for over 100 different conditions.

The National Institutes of Health recently posted the results from this specific study in India which showed that coconut oil reduced inflammation in arthritic mice. In fact, the results were so astonishing that the antioxidants which are found in the remarkable oil diminished inflammation better than today’s pharmaceutical drugs!

With so many prescription medications given for arthritis, some may relieve the pain but tend to come with a host of unwelcome side-effects such as:

  • Stomach problems
  • Ulcers and bleeding
  • Heartburn
  • High blood pressure
  • Osteoporosis
  • Weight gain
  • Sleep problems

That’s why the researchers of this study decided to find a different method so patients could reduce their dependence upon harmful medications while seeking relief from daily pain and swelling.

A Warm, Soothing Massage

How, exactly can coconut oil ease your arthritic inflammation and pain while lubricating stiff joints? Simply warm the oil – please be careful that it doesn’t become too hot – and then massage it over the painful area. The oil will seep into your skin which enhances the blood supply to the area. In effect, it eases the pain and stiffness while reducing inflammation so you can feel better.

It’s natural. No negative side effects. Why not try some and see if it will work for you?

Dr. Ben Kim states, “Many people who have suffered with inflammatory conditions like Crohn’s disease have successfully used coconut oil for its anti-inflammatory and soothing properties.”

Not only does it have anti-inflammatory properties but it is very famous for its slimming side effects as the oil travels straight to your liver and is converted into energy. It is not stored as fat nor does it spike blood sugar levels.

Here is a delicious recipe to combat inflammation.

Coconut Oil Muffins

Coconut Oil Muffins

Slimming Coconut Muffins

(makes 12 muffins)


  • 1 ½ cups all-purpose flour
  • 1 cup oatmeal
  • ½ cup sugar
  • 1 tbsp. baking powder
  • ½ cup raisins
  • 1 cup non-fat milk
  • ¼ cup melted coconut oil
  • 1 egg, lightly beaten
  • 1 tsp. vanilla


  1. Heat oven to 400F. Spray muffin tin with cooking spray or use liners.
  2. In large bowl mix flour, oatmeal, sugar, baking powder and raisins.
  3. In small bowl blend milk, oil, egg and vanilla. Add to dry ingredients and stir until moistened.
  4. Fill 12 muffin cups 2/3 full and bake 18-20 minutes.
  5. Cool and remove from pan.

Makeover Monday: Diet Fads that Don’t Work!

Don’t fall into these ineffective diet fad traps!

With so much information out there telling you about “miracle” weight loss, it can be challenging to know what to try and what to dismiss. Sometimes health tips that seem legit are just as ineffective as those that are obviously wrong! So many people try crash dieting or fads and trends to try to shed unwanted weight, but Precise Portions offers another solution. Our enthusiastic and supportive community is dedicated to gradual and sustainable weight loss through exercise, health habits, and well-controlled portion sizes for both children and adults. We are here to debunk dieting myths and fads, and arm you with the information you need to achieve sustainable health and weight loss!

Gluten Free

While some individual with specific dietary needs – like those with Celiac Disease – can benefit from a reduced-gluten diet, some sources will tell you to go gluten free to lose weight when you don’t have any dietary restrictions.

While the basis of this is rooted in good thinking: reducing your intake of process carbohydrates, the result is that you stop eating healthy, whole-grain, high-fiber foods that your body needs to properly process other foods. Instead of cutting gluten, try cutting processed white breads, heavy pastas and rice, and any other low fiber carbohydrate products that you’re consuming. You’ll see a significant impact without losing your healthy grains!

Swearing Off ALL Sweets

Like the previous tip, eliminating sweets from your diet can be a major benefit. The issue comes when people swear off all sugars, including fructose. I have heard so many people say that they won’t eat many fruits – like raspberries, banana, and apples, because they’re so high in sugar.

This is one of the most pervasive myths! The sugar in fruits, or fructose, is very good for you and can even play a critical role in digestion. Be sure to continue including a good amount of fruit in your daily diet – and maybe even a piece of dark chocolate every now and then is okay!

Snacking vs. Meals

While we believe that you should eat at the times that are best for your body, we want to make sure that you’re not forgetting the most critical diet component: PORTIONS! When you snack throughout the day, sometimes you feel like you’re eating much less than you actually are. Be sure that you’re continuing to monitor the amount of food your eating, along with the time of day and food quality. This will ensure that you are able to stay on track with your caloric goals.

Low-Fat Foods

The grocery store shelves are stocked to the rafters with foods boasting “1/3 less fat!” or “Fat Free”. There are a few key points to keep in mind when picking up these foods, assuming that less fat = healthier.

First, when they take the fat out of a food the structure of that food is significantly altered. In order to make the food look and taste similar, they pump it full of preservatives, fillers, and fat substitutes, which are often more unhealthy than the initial dosage of fat would have been!

Second, fat does not turn directly in to fat. It performs several critical functions in the body and understanding that you need a certain amount of fat intake daily is so important. Just don’t go overboard!


For more information on Precise Proportions and to access the resources available to you, please visit or call 866-591-DIET today.

11 Undisclosed portion control tips for zealous overeaters

According to Dr Oz, 63% people consider themselves addicted to food! In my experience, I would agree. Just tell someone to stop eating their favorite food to test that! With shame, I admit that I am a zealous overeater and every day I face a mostly intense struggle against it, and in the past, a seriously uncontrollable addiction to junk food. In fact, I have in the past consumed so much so regularly, that it took me years of pursuing knowledge about dieting and how to stop overeating, to actually experience true hunger! Maybe you can relate? In those early days before I starting enjoying a semblance of self-control, there was no way I would ever have been able to successfully implement portion control tactics in my daily life. Over time though, I began to notice changes. It took me many years of reflection and hard work to get to the point today where I am mostly consuming a natural, high alkaline forming plant-based vegetarian diet.

addictive meat

I stopped eating meat when I realized it was addictive

Here are the mostly undisclosed tips I gathered from my long – and continuing journey – to stop overeating and start getting disciplined about portion control:

  1.  First learn to recognize real hunger, either by hearing your stomach growl a good couple of times, or by doing this simple but very effective test: when you’re about to eat your next meal, simply cover your eyes with a blindfold while eating (you may want to skip beets for this…). Do not be distracted by a TV or chatter. When you feel as if you don’t want anymore, stop. Now check how much you left on your plate. Interesting, isn’t it?
  2. Dr Neal Barnard, nutrition researcher, advises that people who struggle with cravings should eat foods that keep your blood sugar stable (veggies, fruits and whole-grains).
  3. Once supper or lunch is made, dish it up and then pack the remainders into containers for lunch the next day. Outta sight, outta mind… Granted, you could return for seconds at the refrigerator, but it makes it just a little bit more difficult than simply going to the still-warm pot on the stove.
  4. What changed things dramatically for me, was to start eating a side plate of all-raw food before all cooked meals. The raw food is very nutritious and you’ll notice that you are satisfied a lot sooner this way. Eating raw food before cooked also contributes towards gaining self-discipline. I soon found myself delaying gratification of an unhealthy snack because I wanted to eat raw before first.
  5. This may not be true for everyone, but I stopped eating meat, even fish, when I realized that eating these foods actually made me just want more.
  6. I found that salty food makes me crave more salty food, even if I have eaten enough. You may want to test this theory for yourself. For instance, if you are not feeling too hungry but eat a meal anyway, does the meal actually kind of spur you on to go back for seconds? It did me.
  7. If you are like me and only tend to overeat at meal times, you may want to cut down the amount of meals you have each day.
  8. Go 100% plant-based raw. This was the ultimate for me – it gave me complete control. I did not overeat at all and never craved anything.
  9. Downsize your plates or try Precise Portions portion control dinnerware. Giada De Laurentiis, celebrity chef, says that,”Pasta doesn’t make you fat. How much pasta you eat makes you fat”.
  10. When you get hungry, tell yourself its ok to be hungry.
  11. Use cheat days. This also works well for me. I am “good” 5 days a week, and on the weekend I allow myself some “bad” goodies.

Learning to stop overeating is not going to happen on its own. My little pearl of knowledge? Do something every day – and record your triumph – that will bring you closer to your health goals.