It’s an age-old problem for many of us. Maybe the food tastes too good. Or we feel compelled to clean our plates. Perhaps we fail to recognize that we’re full and just keep eating â€¦ and eating â€¦ and eating.
But most of us don’t overeat because we’re hungry; instead, it’s because of “packages and plates, names and numbers, labels and lights, colors and candles, shapes and smells, distractions and distances.â€¦” Well, you get the idea that Brian Wasnick, PhD, director of the Cornell Food Lab, is trying to get across: We overeat because of external signals. Or habit. Or both.
And if it’s the external world that is tapping us on the shoulder and silently urging us to “Eat, eat!” then wouldn’t it stand to reason that we can alter the way we see or act in the external world so that we can get a different message?
Yes, perhaps, however that does not return naturallyâ€”or easilyâ€”to several people. That’s why I’ve compiled a list of suggestions so that the next time you’re tempted to overeat, you’ll be able to stop and listen to that voice of reason. After all, with the over two hundred selections Wasnick says we’ve got to create concerning food on a daily basis, would not it’s nice to create the correct decisions?
- Give into your cravings. If a food you like is strictly off limits, what happens? You start craving it even more. And then, the next thing you know, you’re eating itâ€”a lot of itâ€”too much of it, because you don’t know when, or if, you’ll get it again. Give yourself permission to have a small amount of what you crave. We all merit a touch treat currently then. But “little” is the operative word here.
- Change up the size. By using a smaller plate, bowl or scoop or a different shaped glass, you naturally will consume less. Wasnick and his colleagues found that larger plates make a serving of food appear smaller than it truly is; the reverse goes for smaller plates. In one experiment at a health and fitness camp, the larger the bowls, the more cereal campers took and consumed. Not solely did they eat a lot of, however they calculable the quantity to be seven p.c but the cluster consumption from the smaller bowls thought they Ate. Why not serve healthy foods (like veggies and fruit) on larger plates and fewer healthy foods (you recognize what those are) on smaller plates to “trick” yourself into consumption less? Wasnick and team even have shown that you’re going to pour less and drink lessâ€”yet still be satisfiedâ€”when you employ tall, skinny glasses for calorie-laden beverages. Use your wide glasses for water and alternative calorie-free drinks.
- Ditch the bag. Snacking directly out of a bag sets up the right storm for snacking senselessly. You’re setting yourself up for an “Oops, didn’t realize I ate the whole thing.” Instead, pour a serving of that snack into a bowl or plateâ€”and then put the box or bag away. If that is too onerous, there square measure continually portion-control product that pair for you.
- Put it out of sight. Psychologist Charles Emery of Ohio State University has published hisresearch in the International Journal of Obesity on the way the home environment influences eating behavior. After examining the homes of one hundred individuals, his team found that the those that weren’t rotund had less cold storage (like icebox space) and thus less food in their house; on the flip aspect, within the homes of the rotund, food was much more visible. And visible means it’s easier to access. So, you would possibly wish to store your most tempting foods high on a shelf or all the manner within the back of the icebox, and place the additional healthy foods, like veggies and fruit, up front and center.
- Sit down to eat. Turning off all outside distractions and focusing on your food helps you to slow down, be mindful of what’s on your plate, and savor itâ€”and actually remember that you’ve eaten.
- Eat before you go out. It may seem silly to eat before you go out to eat, but if you arrive famished, you’re likely to cram anything into your mouth, even if you don’t want it or like it, just to satisfy your raging hunger. And that “anything” is probably unhealthy and fattening.
- Wrap it up. This can be done a few ways: If you’re at a restaurant, ask the server to wrap half of your dinner before you even dig in; if you’re at home, wrap up whatever food tempts you so that it’s tough to open and maybe not worth the effort after all.
Bonus tip: Plan ahead.I love this suggestion of Wasnick’s: When you’re at a cocktail party, play the “rule of two.” Put just two items on your plate at one time; when you’ve finished them, go back for two additional items. People report intense plenty but they generally would, he says. After all, you’ve got doubtless already had your favorite things right from the beginning.