Psych Yourself Into Eating Less


Red Plate on Red Tablecloth

If you're aiming to lose weight but prone to overdoing it at the dinner table, not to worry. We've got five top tips for psyching your brain into helping you eat less. 

  1. Use small plates and bowls: This has to do with something called the Delboeuf illusion, an optical illusion that involves relative size perception. To illustrate, place the same amount of food in a small plate and a large plate. Seeing it in the smaller plate makes you feel that you're eating more, which can help trick you into feeling full on less food.
  2. Match your tablecloth to your dishware: One recent study revealed that when the tablecloth color matched dishware color, participants dished themselves less food. Researchers credit this tactic with essentially eliminating the Delboeuf illusion.
  3. Don't eat in front of your computer, TV or smartphone: Results of a study published in the American Journal of Clinical Nutrition back 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 TV sets, computers, tablets and smartphones that lend to distracted munching.
  4. Cut your food into small pieces: An Arizona State University study revealed that cutting food into small pieces can trick your brain into thinking that there's more food on your plate, encouraging you to eat less. Researchers served two groups of participants bagels, either whole or cut into four pieces. 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.

For more weight loss tips and tricks, visit a Metabolic Research Center. Call 800-501-8090 to find the location nearest you.

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