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Buy a child's plate (divided into three segments) and child's utensil set. When you use a child's portion plate, you are more likely to get the correct portion sizes. The smaller utensils will force you to take smaller bites. Smaller bites will allow you to eat more slowly and you will begin to feel fuller faster.
I buy a lovely yogurt-based salad dressing (only 45 calories per 2 tablespoons). When I go out to eat, I put the dressing I need in a small air-tight container. I use it instead of the dressings offered at the restaurant. I save a LOT of calories and there is no guessing!
Whenever you go out to eat, immediately divide each food into two equal portions. You'll eat HALF the calories and have a meal for the next day!
Buy a half pound of fresh green beans. Wash thoroughly, then remove stems and ends.
Weigh and measure everything that you cook and eat! Most of us suffer from proportion distortion and underestimate what we eat.