THE #1 Tip For Weight Loss
Okay, here it is.
Eat Less - Move More
Like you haven't heard that before, right?
Sounds simple enough.
Simple? Yes. Easy? Not so much.
So, here are
5 Tips To Help with the
'EAT LESS' part of that equation.
The 'MOVE MORE' will be in another post.
And I know that you've heard this before
Use a smaller plate or bowl.
Turns out there have been several studies
(wish I coulda been in one) that prove the
size of your plate, or bowl or even your
spoon, will affect how many calories you
consume. I guess it stands to reason that
you can't shovel as much into your mouth
if you have a smaller shovel, right?
One of the studies was with Ice Cream.
The study used party guests (Wish I was at
that party) and some of the guests were
given large bowls with large spoons and
some of the guests were given small bowls
with small spoons. And guess what? Yep!
Those with the smaller bowls and spoons
ate 31% less. I think that I would probably
have blown their results. If you know
anything about me, you know that Ice
Cream is my biggest vice. Hey! I gave up
alcohol. I gave up cigarettes. Let me keep
my Ice Cream, PLEASE!! I would have had
NO PROBLEM going back for seconds.
I'm thinking this one was kind of a visual
thing, like 'What You See Is What You Get'
And check this out.
There is a new product out there
and it's called 'FitFreeze'.
It's actually healthy Ice Cream
that's formulated to also
help you with weight loss.
I haven't tried it yet. It is
a little pricey. But if it
really does what they say,
well, I think my freezer
will be full of
Another study used M&Ms. Okay, not fair!
My favorite candy in the whole world. I
think this one reflects kind of a 'self-policing'
thing. Here's what they did. They put a bowl
full of M&Ms in the hallway of an apartment
building (smile, you're on candid camera)
with a sign that said to help themselves. I
guess to avoid people sticking their hands
covered with 'who knows what' into the
bowl, they placed a scoop in the M&Ms.
Some days it was a big scoop and other days
it was a smaller scoop. I guess most people
were not tempted to 'double dip' so with the
smaller scoop, less M&Ms were taken and
with the larger scoop more were taken.
I thought that I would give this one a try.
So, I took a small plate and filled it with
pasta. Hey!!! Don't judge. I was just
cleaning out the fridge, a little tidying up if
you will. Anyway, the serving size on the
small plate really looked quite sufficient.
But then, I transferred it to a big plate. And
you know what? I just knew, looking at
that big plate, I would have put more on it,
just so it didn't look so empty I guess.
So my advice is, quit using those dinner
plates the size of a satellite dish. Get a
smaller plate and you'll eat less. I'm
thinking that when your brain realizes that
you have this smaller portion, it will get
you to eat slower, eventually. You know,
make it last, which in turn will give
your brain more of a chance to realize
when your full and say, "Okay, you can
stop eating now, we're full".
Which leads to ...................
Eat Your Food Slower
I know that you've probably heard this one
before too. You gotta give some credit to
these older expressions.
A study at the Pennington Biomedical
Research Center had participants that
needed to lose weight (I don't think I want
to be in this study) both men and women.
They were given meals to eat, at 3 different
#1 Normal Rate
#2 Half their normal rate
#3 Starting at their normal rate but then
slowing down to half their normal rate.
Now here is the really interesting part.
When men ate at the slower rate, they would
But not the women. When they ate at the
slower rate, they ate their usual amount.
But the group that started out at their
normal rate but then slowed down to half
the rate, now both the women and the men
would eat less.
My personal opinion is that we gals just
have smarter brains. So you can't fool us so
blatantly. That's why I think easing into the
slower eating pattern works better for us
So go ahead, shovel those mouthfuls, but
just at first. Then, gradually slow down so
you can savor every morsel. Enjoy it, don't
rush it. Unless of course you're a lousy
cook. Then the 'savoring' part may be a bit
of a challenge. But you get the idea.
This is the 'Out Of Sight - Out Of Mind'
plan. The idea is this. If you have a box of
chocolates sitting right in front of you,
you're going to eat ................. a box of
chocolates. Well, a lot any way. But if that
box of chocolates is, say, in another room
or on a shelf way up top, the odds are, you
are going to eat a lot less of them. You
won't want to carry a gi-normous amount
back to where ever and you're not going to
want to make a bunch of trips.
So if you have someone at work that
always has a jar of (fill in the blank) on
their desk and their desk is right next to
yours, well, you're in trouble. Unless you
don't like this person, in which case it will
be very easy to stay away from their desk.
And at home, okay this one's easy,
DON'T BRING IT IN THE HOUSE!
If you want to lose weight, it shouldn't
even be on that shopping list, right?
Here's another one in the category of your
brain working against you. Apparently,
when our food is the same color as our
plate, we tend to eat more. Why? Well
studies say that our brains are having a
difficult time figuring out what the proper
size portion should be. So based on these
findings, you want to make sure that your
food is a different color than your plate.
There's a lot to be said for using white
dishes. Unless, of course, you're eating
white rice. I wonder how that works if you
are color blind? And since statistically,
more men than women are color blind,
Tip #4 probably won't work for most men.
I've mentioned this before; the Mindless
Eating. People eat more when they are
distracted; i.e. watching T.V., movies,
games, any kind of distraction, really. So
turn off the (fill in the blank) and focus on
your eating. You will enjoy your food more
and so will your body, because it has been
show that distractions while eating prevent
your body from chewing properly and this
will prevent your body from being able to
digest properly. We need to adopt a habit
of 'Mindful Eating' if we want to lose that
Here is a fabulous book about that very
thing. It's called 'Mindful Eating' and it will
change the way you think about your next
meal. Food Psychologist Brian Wansink will
revolutionize your awareness of how much,
what, and why you're eating - often without
realizing it. His findings will astound you,
So there you have it.
That's the 'Eat Less' portion of the equation.
I'll talk about the 'Move More' in my next