I have written about portion sizes before, but here are some extra pointers on how to decrease your kilojoule intake...

Portion control is easy and quick to implement wherever you are. If you tend to buy lunch on a daily basis or go out and eat often, only eat half of what is on your plate. Instead of eating the whole sandwich, only eat half.

Another option is to share the meal with a friend. At home, one way to decrease your portion size is to eat on a smaller plate, rather eat on a side plate. Remember that half your plate should be vegetables, a quarter complex starches, and quarter proteins.

Use your hand as a guide to portion size. A fist is equivalent to one cup of vegetables, starch, and fruit. A palm is a portion size for protein. A handful is a portion size for nuts, dried fruit, and two handfuls is a portion size for pretzels, popcorn. Your thumb is a wonderful size to know what is a portion size of cheese or peanut butter, and the tip of your thumb is the equivalent of one teaspoon of fat or sugar.

Buy cutting your portion sizes down by half, it will help you manage your weight loss, without making you feel like you are on a diet.