15. You do a free-hand pour at the breakfast table.

Result: You likely eat enough for 1.4 people.

When we asked 100 people to show us their typical cereal pour, only 1 in 10 poured close to the recommended portions. For flake cereals, the average pour was 40% more than the 1-cup serving size. A full cup of skim milk in the bowl means you’ve added 40 more calories over the label standard. OJ, coffee cream, jam for toast: Breakfast requires lots of little portion calls, all made on a groggy brain.

What to do: Read labels, then practice with a measuring cup, just to get an idea of the recommended serving. If you change cereals, start over.