Effective approaches for reducing portion sizes at meals include using smaller plates or bowls, which can create an illusion of larger servings. Another strategy is to be mindful and limit distractions while eating, allowing individuals to focus on satiety cues. Pre-portioning snacks and opting for vegetables or fiber-rich foods can also aid in managing hunger. It’s beneficial to slow down during meals and engage in discussions to recognize fullness, which can lead to healthier eating habits and weight management.