Portion Control via Mind Tricks
A key part of losing weight and keeping it off is in portion control. And that can be accomplished with a few proven mind tricks.
- Set your table with matching a tablecloth and dishes. In one study that tested this tactic, participants dished themselves less food when the table covering and dishes matched than when the setting featured multiple colors.
- Use small bowls and plates: Multiple studies have shown that an optical illusion called the Delboeuf illusion can make it appear that the same amount of food is actually a much larger portion when served in small dishes than it appears when served in larger dishes. This can help you feel fuller on smaller portions.
- Cut food into smaller pieces: In an Arizona State University,researchers served two groups of participants bagels. One group got whole bagels while the other got bagels cut into four slices. Those served the uncut bagels ate more of their bagels, plus more at lunch served later in the day than did the group of students served cut bagels.
- Avoid distracted eating: Results of a study published in the American Journal of Clinical Nutritionback up the suspicion that we eat more when we're distracted. Specifically, researchers found that participants who ate while playing solitaire consumed twice as many snacks, yet reported feeling less full than participants who were not distracted while eating. In today's tech-savvy world, its computers, tablets, smartphones and TVs that lend to distracted eating.
For more help developing and sticking to a nutritious diet and exercise plan? Call 800-501-8090 and schedule an appointment with a weight loss counselor at the Metabolic Research Center nearest you.
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