How can I determine healthy food portion sizes if I want to lose weight?

Find out what portion sizes are appropriate for you rather than accepting the heaping platefuls restaurants dole out. Do you know about how many calories you need to maintain a healthy weight? If you don't, consider working with a nutritionist to find out. Once you have an idea, translate that number into food choices and portion sizes. You can pick up a pocket calorie counter at your local bookstore or supermarket to help you with this.

For example, find out what the portions look like in a 400- to 500-calorie meal and use that as a guide to help you eat more reasonable amounts. If you go to a restaurant, look at the portion you receive. Is it reasonable? If not, don't eat it all. Only eat the amount of food that you decide is appropriate.