Try the 20-minute rule
Portion control involves managing the amount of food you consume during meals by selecting and measuring portions to regulate calorie intake. This practice can help individuals reach or maintain a healthy weight. The number of daily calories required for weight loss depends on various factors, such as age, weight, height, metabolism, gender, and physical activity levels. These calories provide energy for bodily functions like growth, movement, repair, and automatic processes like heartbeats.
The British Heart Foundation recommends a person wait 20 minutes before returning for a second portion of a meal. This can be an important part of portion control, as an individual may feel like they want or need more food when their body is actually still processing what they just ate.
Keep in mind that it can take a little while for the body to feel full after eating. This is why it can be important to wait for some time, such as 20 minutes, before continuing to eat more.