One common complaint I get from clients that are dieting is they struggle when it comes to eating smaller portions at meal time.
They overfill their plate even when measuring their food because the plate looks like there should be more food on it.
One trick is to use a sandwich plate instead of a dinner plate at meal times.
They are just large enough for you to add the proper portions of greens, protein and carbs and you can't really over eat.....as long as you don't go back for seconds.