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NHS advises you to 'use a smaller plate'.   Share:  
Thrust of argument: This may sound silly but it works for me. Direction of resistance / implied resistance: Specifically with little pudding containers - I put my choco yog-mousse in there and thus eat way less than if I put it in a cereal bowl.

 

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Removal of resistance: Consciously take smaller portions of what you cook. Unification: If you're eating a rice dish, for example, start by being very careful about taking a little less rice than you may normally take - unless you are already very careful.

But it's easy to put a mound of rice on a plate and not think twice. Step back before you do that and put less on the plate - hence why a smaller plate is a good way to remind yourself.
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http://www.nhs.uk/Livewell/weight-loss-guide/Pages/successful-diet-tips.aspx

 

 

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