You may be eating better, but are you eating less? According to you’re not controlling portions, you could be sabotaging your weight-loss efforts.


“Problem is, a serving size and portion sizes are not always the same thing,” explains Deborah Beauvais, RD, a spokeswoman for the Academy of Nutrition and Dietetics.


But because no one wants to use measuring cups and scales for every little thing. The real trick to portion control is learning to eyeball portion sizes of common foods, like:


Vegetables: A Tennis Ball


The ball visual also works for raw or cooked vegetables. One serving of cooked veggies, such as carrots or broccoli, is a 1/2-cup, or about the size of a tennis ball. One serving of leafy greens is equal to one full cup, equal to a man’s fist, while the salad dressing you put on those greens should be equal to just 3/4 of a shot glass, Beauvais says. Aim for at least 2 1/2 cups of vegetables a day for a healthy weight-loss diet.