hi, I credit portion control with the weight loss I've achieved so far.
Previously I never watched portion sizes. I love curries for example and would always have double portion of rice (and the curry too I guess)! I remember reading that one cup of rice is a portion and I was horrified at how small it seemed. Now, I stick to it and just add more veg. I'm happy with my portions and I use smaller bowls/plates (my husband says I should use a smaller fork too).
I weigh and measure out everything and track it carefully. Once I see how many calories stuff is, it sets me straight if I've strayed a bit.
For me, portion size is around the top of the list :