I find one of the best ways to control your calories is counting calories. I know a lot of people struggle with this by either over/under calculating their calories (this can now be more easily manageable as there are websites/apps that help you with this)!
However I find calorie counting for ME works (and I also strangely enjoy it!)
But for those people who struggle with it there is another way and it is rather QUICK and SIMPLE (two words people love to hear.) You can control your portions sizes by using your hands.
Here is how it works:-
Your palm determines your protein portions.
Your fist determines your veggie portions.
Your cupped hand determines your carbohydrate portions.
Your thumb determines your fat portions.
To determine your protein intake.
For protein-dense foods like meat, fish, eggs, dairy, or beans; use a palm size serving.
For men they recommend TWO palm-sized portions with EACH meal.
For women they recommend ONE palm sized portion with EACH meal.
To determine your vegetable intake.
For vegetables like broccoli, spinach, salad, carrots, etc. use a fist size serving.
For men they recommend TWO fist-sized portions of vegetables EACH meal.
For women they recommend ONE fist-sized portion of vegetables EACH meal.
To determine your carbohydrate intake.
For carbohydrate-dense foods like, grains, starches, or fruits; use a cupped hand to determine your serving size.
For men they recommend TWO cupped-hand sized portions of carbohydrates with MOST meals.
For women they recommend ONE cupped-hand sized portions of carbohydrates with MOST meals.
To determine your fat intake.
For fat-dense foods like, oils, nuts, seeds, etc. use your entire thumb to determine your serving size.
For men they recommend TWO thumb-sized portions of fats with MOST meals.
For women they recommend ONE thumb-sized portion of fats with MOST meals.
Remember all of the above guidelines are to be used as a starting point. You can not know how your body will respond in advance so stay flexible with it.
For example if you want to lose weight and have stagnated you may want to remove either a cupped palm size of carbohydrate or thumb sized portion of fat from a certain meal. However if you want to gain weight and you are struggling to do so you would do the opposite: add another cupped palm size of carbohydrate or thumb sized portion of fat to a meal.