Unfortunately, when people dine out at restaurants in the United States, appropriate food portions are not usually an option.  It seems like every where we turn people are trying to lure us in with their super sized discounted combo meals.  The most important key to losing weight and keeping it off lies in portion control.  Recent studies have shown that it's easier for obese people to follow a portion controlled weight loss program than an increasingly intense exercise program. 

It may be difficult to monitor how much you eat, especially when you are out at a restaurant with friends or family and caught up in the moment of socializing.   It would be a good idea to share entrees with a friend or order lunch size portions or low fat appetizers for dinner.  Ordering soup or salad first will also curb your appetite.  Get a to-go box even before you even get your food and immediately put half of your plate in it.  If allowed, try ordering from the kids menu, obviously the portions are smaller and it will save you money.  Avoid all you can eat buffets and salad bars whenever possible.  We feel like we have to eat more to get our moneys worth or try everything then end up with an upset stomach. 

There are very simple ways to control your portion sizes at home, also.  First, measure what you are eating against the serving size listed on the label and make adjustments.  Check out health websites to find the appropriate sizes for each of the food groups.  Buy calorie portioned meals or buy in bulk and store your food in containers already measured.  Use smaller plates and bowls.  Also, avoid watching TV while eating.  Research concludes that we naturally consume more when enjoying our favorite TV show.  Don't wait until you're starving and light headed to chow down because that will lead to overeating. Just relax, eat slowly and savor the different tastes in each meal.