Here are the 3 basic rules to my no-gain plan:

Rule 1: I can eat one cup of whatever food I want, as long as it fits in the bowl.
Rule 2: I cannot eat that same item more than once in a day.
Rule 3: I have to wait an hour between bowls.

I bought a set of 6 small glass bowls with lids at a Pampered Chef party. Each bowl holds 1 cup of food. These bowls are the key to my no-gain plan for December.
Using these rules, I have been able to take off 2 lbs since Thanksgiving. The bowls are full, so I feel like I am getting a lot, but there are really only about 5-6 spoonfuls. The spoonfuls don't seem like enough to my eyes, bit my eyes want more than my stomach needs anyway! With this plan, I can eat a cup of cheesecake if I want, but that's all I get for that hour and I can't have any more cheesecake that day. The hour between bowls helps your body digest so you will be ready for more. For bread, I just estimate the size. One slice is equal to a cup. I even load up the little bowls for lunches and snacks to take to work and they are perfect. This plan also encourages me to be creative and have a diverse selection of fruits, veggies, and other items ready to go since I can't repeat a food. I may not be able to follow the 1 cup per hour rule at a dinner party, but the rest of the time at home and work, and especially when there are leftovers around, this plan works great! It can even apply to wine and beer!

Give it a try and let me know how it works for you!