you might like to try alan sugar's food intake reduction method - use a small fork.
I don't know about the small fork, but a trick that does seem to work is to buy some smaller than dinner sized party plates. When they "look right" portion wise, they only have about half sized portions. When done eating what's there, don't go back for seconds.
My party plates are 8" and 8.5" dia. as opposed to my 10.75" and 11.5" regular dinner plates.
A "Portion" has been dictated to us buy the food industry.
Proper "portions" of food are surprisingly small.
Food, as is turns out, was once our biggest challenge and we evolved to make the best of what we had. (Kill a deer,, eat the whole thing)
The whole thing was stored in our cells as FAT. And that was a good thing.. back then. When was the next deer going to be killed?
Today, we have plenty, and our bodies are still doing what they did in the past to survive.. (store it in the form of FAT.)
Modern day humans have no need to store fat for survival because we eat what we want every day.
Tiny amounts of food are required for an over all healthy diet.
I cook with one philosophy,
Quality over quantity.