It's the paradox of the new millennium. As portion sizes in restaurants and fast-food establishments continue to get larger and larger, how can anyone on a weight loss program expect to get smaller and smaller?

Some restaurants are especially notorious for serving grandiose portions that realistically could be divided into two or three normal-size meals. That's not even factoring in the desserts, which - assuming you have room - are usually more than enough for several people to share.

That's the reality, but here are some solutions:

• Limit weekly restaurant meals to one or two, as studies show women who eat out more than six times per week tally up the calorie equivalent of two pounds per month.
• Plan what you'll eat in advance. Call ahead to weigh your options for fresh fish, broiled chicken or grilled beef. Many restaurants are happy to fax you a menu.
• Be the first to order - you're less likely to be influenced by others' choices.
• Ask the waiter to bring the bread out with the meal, not before. Or, take one slice and ask for the basket to be taken away. Trade butter for olive oil and balsamic vinegar.
• If the entrées appear to be both big and rich, consider a seafood/vegetable appetizer and an interesting salad.
• If you do order an entrée and it is indeed too large, share it with a friend or ask that a third or half be wrapped up and brought back to you.
• Ask for salad dressings/sauces on the side, then practice the "Dip and Drip" technique. Dip your fork, then lightly drip over the food to enjoy the most flavor for the fewest calories.
• When it comes to dessert, think light and luscious. How about sorbet with fresh berries? If you really want to indulge in a decadent dessert, order one serving and ask for forks all around.

Above all, as you dine, focus as much on the people as the food. Whether for business or pleasure, enjoy the opportunity to connect with family members, friends or colleagues.