Use small plates and bowls A study published in January 2012 in the Journal of Consumer Research discovered that people tend to serve themselves considerably less in small bowls than large bowls.
Make sure your plate or bowl is a different color than your food The 2012 Journal of Consumer Research study also found that the color of your dishware matters. The bigger the difference between the food color and the plate color, the less likely participants were to overserve themselves. In other words, you’re better off serving tomato soup in a white bowl.
Match your tablecloth to your dishware The Consumer Research study reported a third factor influencing our portion control: tablecloth color. When the tablecloth color matched the dishware color, participants dished themselves less food.
For snack attacks, choose 100-calorie packs It turns out those individually packaged 100-calorie packs actually do the trick. A 2011 study published in Obesity found that participants ate 25.2 percent fewer calories when eating from 100-calorie snack packs than from larger bags of snacks.
Don’t eat in front of the computer or TV The more distracted we are, the more we eat, according to a 2007 study published in the American Journal of Clinical Nutrition. Researchers reported that participants who ate while playing solitaire felt less full after eating than participants who ate without any distractions.