Choose Smaller Portions

What is it?

Choosing smaller portions means deliberately serving yourself less food than you might typically take, or using smaller plates and bowls to naturally reduce the amount you eat. This simple hack leverages visual cues and portion control to help you eat more mindfully, avoid overeating, and maintain a healthier relationship with food—without requiring willpower or strict dieting.

How does it work?

Our brains rely heavily on visual cues to determine how much we should eat. Studies show that we tend to finish what's on our plate regardless of actual hunger levels—a phenomenon called the "completion compulsion." By reducing portion sizes, you consume fewer calories while still experiencing the psychological satisfaction of finishing a meal. Smaller plates create an optical illusion where the same amount of food appears more substantial, tricking your brain into feeling more satisfied. Additionally, starting with less allows you to tune into your body's natural hunger signals and add more only if truly needed.

Why adopt it?

Choosing smaller portions helps prevent overeating, reduces calorie intake without feeling deprived, and supports weight management goals naturally. It encourages mindful eating, helps you distinguish between actual hunger and habitual overconsumption, and reduces post-meal sluggishness. Over time, this practice retrains your appetite and helps you become more attuned to what your body actually needs. It's a sustainable approach that doesn't require counting calories or eliminating foods you enjoy.

How to adopt it (First steps)?

Switch to smaller plates and bowls. Replace your dinner plates with salad plates (8-10 inches instead of 12 inches) and use smaller bowls for cereals, soups, and snacks. This instantly reduces portions while making your plate look full.

Serve from the kitchen, not the table. Plate your food in the kitchen and leave serving dishes there, rather than bringing them to the table. This adds a small barrier to second helpings and makes you pause to consider if you're truly still hungry.

Use the half-plate method initially. When starting out, try filling only half of your usual plate, then wait 15-20 minutes after eating. If you're still genuinely hungry, you can always go back for more.

Start with one meal. Don't overhaul everything at once. Begin with dinner or whichever meal you tend to overeat most, then expand the practice once it feels natural.

Pre-portion snacks. Instead of eating directly from large bags or containers, portion snacks into small bowls or containers so you can see exactly how much you're consuming.

Challenges and how to overcome them

"I feel deprived or still hungry after smaller portions". Give your body 20 minutes before deciding you need more—it takes time for fullness signals to reach your brain. Drink water with your meal and focus on eating slowly. Most people find they're actually satisfied once they pause and check in with themselves.

"Others comment on my small portions". You don't need to explain your choices, but a simple "I'm listening to my body more" or "This is the right amount for me" usually suffices. Remember, you can always get more if needed.

"I still clean my plate even when it's smaller". That's actually the goal—the psychological satisfaction of finishing helps. If you're genuinely still hungry, it's fine to get a small second helping. The key is making conscious choices rather than automatically overeating.

"Restaurant portions are huge". Ask for a to-go box immediately and pack half before you start eating, plan to share an entrée, or order from appetizer sections. This saves money and prevents the temptation to overeat simply because it's there.

Supporting apps/tools

Smaller dinnerware sets — Purchase 8-10 inch plates and smaller bowls designed for portion control.

Portion control containers — Products like Meal Prep Haven containers or simple Tupperware with measurements help visualize appropriate serving sizes.

Visual portion guides — Free printable hand-portion guides (your palm for protein, fist for carbs, etc.) work without any measuring required.

MyFitnessPal — While not required, this app can help you visualize what appropriate portions look like if you want extra guidance initially.

Simple kitchen scale — An inexpensive food scale can help you learn what proper portions look like until it becomes intuitive.