These are a few practical tips on implementing effective portion control:

Cut it by half: You can cut the calories of your favorite foods by 50 percent without changing anything about them by eating only half the portion. For example, if you usually eat a toasted cheese sandwich, eat only half of it. If you are still hungry, eat some fruit, which - because it contains fiber and takes longer to eat and digest - will help you feel satisfied with far fewer calories. Eating at a slower pace will also help you feel full when you've actually eaten much less.

Avoid upsizing: Resist all offers to supersize an order, however tempting the offer. In fact, steer clear of all "meal deal" offers altogether. If you must, order a salad to accompany your order.