Nutrition Challenge #6: “I eat larger portions than I need.”

In the weight loss industry, it’s popular to tell people, “It’s not your fault.”
And in this case, it’s probably true. Between your parents directing you to “clean your plate,” the abundance of hyperpalatable foods (see Challenge #4), and the mega-meals served by chain restaurants, eating more than you need can feel completely natural.
Which means eating an appropriate-sized meal can feel… completely unnatural. At least until you get you used to it. And that requires practice.
A simple way to start: 
Eat slowly (Challenge #3… again), and stop when you’re 80 percent full. Do this no matter how much is left on your plate or how uncomfortable it makes you feel. 
This won’t be easy at first, and you may wonder, “Am I at 80 percent full or 70 percent?” or “Did I just totally mess up and go over?”
Don’t worry about it. The point is to become a more mindful eater and pay better attention to your body’s satiety signals. That takes time, and like any skill, you’ll improve with practice.
We’re going for progress here, not perfection.
Of course, it helps to start with a reasonable portion size. But you don’t need to enter your meals into a calculator ahead of time. You can use your hands to estimate how you should eat, with our simple but effective portion and calorie control guide.