One in three of us front up on January 1 with a determined effort to improve ourselves and/ or our lives.

The latest method is to head for the big PC idea, that’s portion control, a very grown up word for a fragment or slice, but if you get carried away it can also mean a chunk.

The experts say you're not necessarily doomed to a growling stomach three times a day, so here are seven easy ways to play with those portions and take aim at the new you, without counting the minutes until your next meal.

Start with a glass of H2O – Drink 16 ounces (a tall glass) of water before you eat, suggests Dawn Jackson Blatner, RD, author of The Flexitarian Diet. There won’t be much room for anything after that.

Use smaller plates and dishes – Research suggests that if you dish up your food with a small utensil onto a small bowl or plate, chances are you'll eat less.

Dine on colour-contrasted dinnerware –  Researchers discovered that when a plate and the food on it had a low colour-contrast (like pasta with Alfredo sauce on a white plate), people at a buffet served themselves 22 per cent more than when there was a higher colour-contrast (like pasta with red sauce on a white plate). So if you want to eat less, select plates that have a colour-contrast to the food you're eating. Want to fill up on more greens? Eat them off a big green bowl!

Set the scene for slow eating – Dim lights, listen to music and relax into a leisurely meal. Taking your time while eating increases enjoyment and decreases portions. Remember to chew slowly, put down your fork between bites, and sip water to make your meal last longer.

End your meal with a new kind of sweet treat – If your taste buds are expecting a sweet treat at the end of a meal, change it up to a flavourful decaf tea like peppermint, cinnamon, or fruity variety for a sweet-tooth, low-calorie satisfier. 

Source: www.health.com