What we eat with has an impact on how much we eat

What tools we use to eat with has an impact on how much we actually eat. Imagine that you are given chopsticks to eat your normal stir fry dinner - can you eat your meal as quickly as you would normally would with a knife and fork? Chances are you can't - research shows that we slow down and eat less whe we use chopsticks - so when you are eating Asian foods at home use chopsticks instead of a fork to slow yourself down and ask for chopsticks when you are out.

Its also a well known fact that the bigger our plate is that we eat off, the more we will fill it up and eat it. Change your dinner plate to a smaller version so that you can still enjoy a balanced meal but you don't feel like you are having a smaller portion. The same with your bowls - if you eat out of a deep bowl it can be hard to judge how much food is in the bowl (and easy to fill it up so it looks like a decent sized meal) - find a shallow bowl where you can see your entire meal and use this instead.

If you are drinking out, research also shows that from a tall glass might slow us down as well. We seem to think that we are getting more from a tall glass and drink it slower than a short glass.