You have to eat small to be small.  If you eat large, you will be large.
When reducing your meal-size,
it is Important to stick to your normal number of meals. 
If you just start eating smaller meals more frequently,
you're not necessarily eating less food overall,
you’re just reducing the amount you eat at each sitting.

A normal undistended stomach is about the size of your fist. This is really helpful in visualizing how much food to eat.  An average-size fist is about 1 cup. A bigger person usually has a bigger hand. A smaller person’s hand is usually smaller. 

Your own hand is a personalized (and portable) measuring device
for your food intake,
and can be helpful in estimating portion size. 

Taking in small meals to lose weight is not a foreign concept.  It’s been around for decades. Your body will show positive weight results if you:

    ▪    Eat at mealtimes only; and
    ▪    Eat no more than three meals daily, and
    ▪    Visualize your fist over your plate at every meal, and
    ▪    Make certain your entire meal’s food portion is NOT larger than your fist.

The digestive system is only able to digest a certain amount of food before it has to start storing the food for later.

Think of your stomach like a muscle. When it's filled with large meals three times a day, the distensibility (the scientific term for the amount your stomach walls can stretch) increases — just like your biceps would get bigger if you were working them out three times a day,

And when you head in the other direction — eating only small meals of a similar volume — your stomach's capacity drops.

After adapting to eating small meals with no food in-between you'll naturally feel full with less food, and your body will send signals to stop eating sooner.

So, if you regularly eat large meals, your stomach's distensibility (or ability to become stretched) will increase to accommodate the food. If you instead eat only small amounts at a time, your stomach's distensibility will decrease.

Remember, however, that without some type of bariatric surgery, one’s stomach reduction or expansion is only a Temporary measure.  The stomach will stay adapted to eating small meals only as long as one CONSISTENTLY eats only a small amount of food, of about the same smal...