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:


Cheese: Four Dice or Two Dominos


Even if you’re following a weight-loss program, your diet should include some low-fat or no-fat dairy for the calcium, protein, and added vitamin D that it offers. If you want to chow down on some cheese, try low-fat or fat-free choices. For a 1-ounce portion size, visualize four dice or two dominos. If you opt for low-fat ice cream or yogurt, a 1/2-cup — about the size of a tennis ball — is the proper portion size.