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Don't fall for looks

Gorgeously plated meals may look fabulous, but they can make you underestimate how much food is in front of you. A large serving suddenly looks teensy on a huge platter or piled up high. Starters like that Tex-Mex guilt trip known as Seven-Layer Bean Dip or desserts such as cobbler served in a Mason jar make it hard to figure out how much you're actually eating.

Solution: Do a proper-portion check. Lean protein should be no bigger than your smartphone; a serving of carbs should be the size of your fist, much smaller than the average pasta entrée. "Even if it doesn't say so on the menu, most restaurants will do any pasta entrée as an appetizer," Robbins says.

Next: Say yes to steak