How can this help you control your weight?
Research has identified the “mindless margin” of eating. Going on a diet and cutting out 1,000 calories a day triggers feelings of hunger and deprivation. But a typical person can cut out 200 to 400 calories a day without noticing the difference. That may not seem like a lot, but if you make three 100-calorie cuts a day, at the end of a year you’ll weigh 30 pounds less. Move your candy dish. Get rid of your short, wide glasses. Use smaller dishes. Make some rules for yourself. Only allow yourself to eat a midmorning doughnut if you’ve already eaten a piece of fruit, which means you probably won’t be hungry for the doughnut. Serve the vegetables family style but not the mac and cheese.

At a restaurant, use the “pick two” strategy. Order a main course and only two of the following: bread, appetizer, dessert, and alcoholic drink. At a reception buffet, follow the “rule of two.” You can have whatever you want, but you have to use the smallest plate and can put only two things on it at one time. Always have something to drink in your hand, because that’s one less hand to eat with. —Reference - Mindless Eating by Brian Wansink,Ph.D.