Portion, portion, portion

Portion control is important when trying to lose weight or maintain a healthy weight.

When eating out

Choose a "small" or "medium" portion. If at dinner, see if you can have the "kids" or "lunch" portion.

If the main dish portions are larger than you want, order an appetizer or split the main entree with a friend.

Never force yourself to keep eating. Take the rest home and enjoy the next day.

Stay away from "all-you-can-eat" buffets.

While at home

Measure out the typical food portions using standard measuring cups.

This will help you estimate portion sizes in the future.

Use smaller plates for your meals; people tend to eat more when using larger plates.

Put sensible portions on your plate at the beginning of the meal, and don't go back for seconds.

You will find you are satisfied in about 10-15 minutes.

• Look out for more weekly wellness tips from Assurance, a proud sponsor of the Fittest Loser.