Mate i know what you mean but what i did was buy a small bowl and plate and put the same amount as i could of the food i ate so things like Chilli, Potato Ash etc i used the bowl for then solid foods i used the small plate for and in time my body has got used to that amount, you need to check your portion size when you feel satisfied and try to stick with that, now this might sound a load of bull but it has worked for me, i did get head hunger etc early on but just had fluids and now i dont get bothered with it, hope this rambling makes some sense.