稍加练习，控制份量是很容易做到的，下面有10个简单的技巧可以帮助你限制饮食的份量，从而保持适当的体重。
1准确测量。对于食品和饮料，可以使用小工具，就像量杯，汤匙，茶匙来控制食品的份量。
2了解如何估算食物的份量。Rose Clifford博士认为，人们可以通过与已知份量的对象相比来估算食物的份量，例如，3盎司煮熟的肉类，鱼类或家禽是一张扑克牌大小。
3使用餐具控制份量。从厨房里的器皿中挑选出较小的盘子、碗和杯，并确定一下它们能盛多少东西。您可能会发现，你原来以为只能装8盎司汤的碗，实际上可以装16盎司，这意味着你可能已经吃掉你计划量的两倍。
4只吃自己的份量。把自己要吃的食物盛出来，而不是家庭式的服务，这样有助于减少食量。
5制作自己的饮食包。詹妮弗博士认为，把自己最喜爱的食物，如面食，米饭放进早已经准备好的食物袋里，制成饮食包。这样当你心情不好，想吃东西时，你会立刻想到你准备的食物包。
6把饮料换成牛奶。如果可能的话，将杯子里的饮料换成脱脂牛奶，以更好地衡量你的饮食。
7仔细测量用油量。油的热量很高，即使是健康的油，如橄榄油、红花等，所以不要直接将油倒入你的烹饪锅中或洒在食品上。
8外出就餐时的份量控制。吃东西时吃半个或与朋友分享你的食品。如果吃沙拉，把沙拉酱单独放在盘子里。这样吃沙拉时，先用叉子粘点酱，然后再放到沙拉里。
9添加蔬菜。吃饭之前，先喝一杯低热量的蔬菜汤，或者在三明治里添加蔬菜，这些并没有太多的热量。
10听听自己的饥饿感。肚子饿的时候再吃东西，感到饱时就停止，因为接下来的正餐还有更多的食物可以吃，所以不要一次吃的太多。
With a little practice, control the weight is very easy to do, here are 10 simple tips to help you restricted dietweight, thereby maintaining proper weight.
1 accurate measurement.For food and beverage, can use
the gadgets, like cups,spoon, spoon to control the amount of food.
2 to understand howto estimate the amount of
food.Rose Clifford says, it can estimate the amount of food, through the object with known weight compared to for example, 3 ounces of cooked meat, fish or poultry is a playing card size.
3 the use of tableware control weight.From the kitchen utensils pick out the
smalldishes, bowlsand cups, and make sure they can fill how
many things.You may find, you thought that only holds 8 ounces of soup bowl, it actually holds 16 ounces, this means that you may have eaten two times the amount of your plan.4 eat their own weight.Their own food to eat Sheng out, rather than the family of services, so that helps to reduce food intake.
5 make your diet.Dr.Jennifer said, his favorite food, such as pasta, Steamed
Riceinto alreadyin the salad.
9 add vegetables.Before the meal, drink a gla of low calorie vegetable soup, or add vegetables in sandwiches, these are not too many calories.
10 hear theirhunger.Hungry eat something, feel stop full, because the next dinnerand more food to eat, so don\'t eat too much.
