Dear ChubbyEarth,

For the last eight months, I’ve been on a diet to lose weight. I have learned the value in cutting down the portion size of my meals. Measuring the size of my meals has become gruesome. Now that I have lost 24 pounds, I am ready to re-enter the world of dating and dining out. Do you have any dining our suggestions or recommendations?

For any individual trying to lose weight, modifying food size portions is the most challenging aspect of learning new eating habits. Although, it sounds like you have learned to mind your portions at home, the same due diligence will be needed when you dine at restaurants.

The reason most people fail at weight loss is because of inaccurate food portions. In fact, studies depict that the vast majority of us do not bother estimating appropriate food portions. As it took you several months to master your food portions at home, it may take a little work to learn how to access food portions when you dine out. The most significant drawback of eating at restaurants is the inability to control, measure or account for how food is prepared and its actual caloric value.

Nevertheless, you don’t need a measuring cup when you dine out to calculate how much food you should or should not eat. Start with your hand to measure food serving sizes at restaurants. An average adult size is equivalent to one hand or a half-cup serving. Your fist equals roughly a cup. To help you compare size portions, use other objects to make these food portion determinations. For instance, a computer mouse, a deck of cards or even you bank checkbook are equivalent to a three-ounce serving of red meat, fish or poultry. (These are deemed a single standard serving size).