Well. Turns out portion control is my weakness. I am in week 2 and I am weighing food until I get the hang of being able to work out a proper portion by sight. Love my new digital scales. I discovered how deceptive kitchen crockery, cookware and containers really are. Cottage pie for tea. Noted the weight but ate it BEFORE I checked the weight a portion should be. Thought I was safe as in an individual pie dish. Turns out it holds two portions! Oops. Also my plates are too big, making my new meals seem too small and the plastic containers I use in my freezer batch cooking hold a deceptively large amount of food. I did find a great quick portion guide on Pinterest using the fist, palm, cupped hand and thumb as a guide for portions of different food groups. Hope it will help!
Perfecting Portions: Well. Turns out... - Weight Loss Support
Perfecting Portions
Hi Nikabi
This is an post another member shared about portion control, which might be useful to you.
I was exactly the same Nikabi when I started, but you soon get used to portion control 😊
Good luck
I just can’t believe how much I was over eating before. I think it creeps up over a long time and too much temptation to fill your plate. Also portions in restaurants are silly too.
It does creep up and we are all the same to begin with. I hope the information I sent you helps.
Yes, the link was food for thought! 
Thank you.
It's a big thing to relearn isn't it! I'm the same - especially loose carbs like rice and pasta. I only really measure those now, and not every meal , but even a year on I am still getting it wrong! It's definitely one of the things that turned me overweight in the first place. Good luck!
I thought it was my sedentary job that was my undoing but nope, I was eating far too much. Going to buy myself a smaller dinner plate the help. Apparently a tennis ball size of pasta or rice but you have to cooked it first and I always do to much. I keep the extra in portions in the fridge or if rice, I freeze it too.
Freezing rice in portion sizes is a great idea! I have a ladle that is 1 portion sized, good for dishing up at the table without drawing attention!
I will have to see if my ladle is the right size. Great idea! I love freezer batch cooking. I keep the freezer bag and Tupperware companies in profit! 
I mass cook and freeze food- I look at the number of people its for on the recipe- 4,6 or8 and divide it into the same amount so I know I have got an individual portion. the British Heart Foundation have a book on healthy eating and it has a section on portions. Its called @your simple guide to healthy weight loss'. It covers how many portions you should have of various food groups, but also how you can judge the correct portion size- you may find that helpful
Week 1 food realisation 
late too..
Calorie and portions sizes
Beyond help
Hungry!! Any tips?
