We all do it, don't we? Eat too much and then leave the table feeling uncomfortable, especially when we are with friends. But portion control is central to losing weight. A good place to start is by choosing foods that are not laden with fat. For instance you can eat as much salad as you like. Remember the aim is to leave the table still feeling as if you could eat a little more and not as if you are absolutely stuffed! Also, did you know that hunger pangs are in the mind? They last for about ten minutes - so eat slower and give your brain the chance to catch up. Chew your food thoroughly and try to put your knife and fork down at least once during the meal. As a final step. reduce portions gradually and with care. Concluding,  don't expect to see results immediately as whoever rushes usually tends to fail.