You asked if anyone uses a scale or marked containers, and I wanted to let you know that I do!
I have a nice food scale that's very simple. I can set it to zero with a plate on it, so I can measure how many ounces of meat or cheese or baked potato I'm having without setting the food right on the scale platform. I keep it in a cupboard when I'm not using it.
I use measuring cups every morning for my 1c cereal and 1c milk, and at dinner to measure rice or bulgur or pasta.
When I make a recipe with 4 or 6 servings, I put the extra servings in containers as I'm dishing up dinner, so I've divided the recipe before I sit down to eat.