There are a lot of reasons why I don’t do intuitive eating, and one of them is that my eyes are so much bigger than my stomach, and the other is the discrepancy between the stated serving size and the actual.

I always weigh my food. Even if it is something like crackers where the serving size is 15 crackers and also gives a weight. I have found that these usually err on the larger side of what the weight is.
Same thing with oats. I weigh out 40 grams for my 1/2 cup serving. If you put that 40 grams into a 1/2 cup measure, guess what? It does not come up to the top of the cup. Could be settlement, could be moisture content of the oats. Whatever – but if I were to fill the 1/2 cup measure, I could easily be getting in a lot of extra calories.

I also weigh out things like peanut butter and mayo, or any type of sauce.

What I really need to do is not eat the food that is supposed to go back into the container after I remove the extra from the scale LOL!