The Daily Meal dishes…
A 2006 study also found that even nutritional experts dished themselves (and ate) more ice cream when given larger dinnerware. Oddly enough, when this experiment was altered so that people were eating in isolation, the dish size had no effect.
So that’s tip number one: use smaller dishes. Research also suggests you should use dishes that don’t match the color of the food, but make the tablecloth match the dishes. And get bigger forks. It’s all about visual cues that your subconsciously influence how much food you think you have in front of you.
Other ideas include buying 100-calorie-sized snacks, eating away from distracting devices like your phone, computer and TV, and keeping food out of easy reach.