It isn't news to anyone that portion sizes and calorie counts in most restaurants and homes are significantly higher than those 20 or even 10 years ago. This, combined with our significantly lower activity levels since most of us are sedentary at work, has led to an inevitable result: large rates of obesity and overweight people. This becomes extremely frustrating in that most of us do not want to spend the time or money constantly label reading for exact portion sizes, and buying the healthiest foods for every meal. This obstacle can cause many to not even attempt to control their intake and follow suit with the majority of people around them by eating every ounce of whatever is handed to them.

However, there are several easy and manageable tips that can be extremely effective in controlling your portion sizes. It is more about what is going on in your head than in your gut. Humans (and most animals) are very visually biased and base the proper amount of food they feel they need more on what they see on a plate than their actual hunger levels. A few studies captured my interest on how visual we actually are and how to use it to your advantage rather than to your demise.

For example, a tall skinny 8 oz. glass and a short fat 8 oz. glass obviously hold the same amount of liquid. However, the skinny glass appears as though it has more liquid in it than the short glass. Therefore, when people drank the juice from the skinny glass they assumed they were served more than those who drank from the short glass and consumed less yet felt more satisfied.

Take Home Tip: Drink from tall, skinny glasses (But beware of tall and fat glasses!).

Another study used M&Ms. It concluded that if you give people a bag of M&M's all the same color, they won't eat nearly as many as if it's a multicolored bag. More variety can trigger people to eat more, even though they must know they're all the same flavor. Another point for less variety at one meal is the Thanksgiving dinner analogy. Even though you are full, you couldn't imagine continuing to eat if you only were offered green beans with your Turkey. . . .but you could always keep eating when you haven't even tried the sweet potatoes, cranberry sauce and mashed potatoes yet. . . not to mention pumpkin pie!

Take Home Tip: Choose one protein, vegetable/fruit and starch for each meal. You will be less likely to overeat once you get your "fill" of the flavors of each.

Several studies have shown a drastic reduction of portion intake when using smaller bowls, plates and even utensils. Large plates create an urge to fill each space with food; Or if there is an open space on a large plate this may lead to a deprived feeling and a desire to go for seconds, even when your body has had enough or more than enough food.

Take Home Tip: Try using smaller plates and fill them up. After waiting 10 minutes when finishing your plate, you will likely not feel you need more food. If you do, then allow yourself no more than half your plate for seconds, and I assure you will feel full! Another tip was to use square plates with sloped sides instead of round plates because they have less surface area.

Lastly, a good solid tip is to take your food from the bag or container and always eat from your (small) plate. This will help to prevent "mindless" eating, since you will SEE your food instead of taking it from the bag directly to your mouth.

Obviously, there are hundreds more pointers for managing your portions. A good idea is to start with one or two at a time and slowly incorporate others so you will hardly even notice you are eating less while feeling satisfied at the same time.