You can change your eating behavior by redesigning your environment.
Brian Wansink, author of Mindless Eating, describes how our environment influences how we eat:
“If you use a big spoon, you’ll eat more. If you serve yourself on a big plate, you’ll eat more. If you move the small bowl of chocolates on your desk six feet away you’ll eat half as much. If you eat chicken wings and remove the bones from the table, you’ll forget how much you ate and you’ll eat more.“
Well, you can use your environment to help you eat less without starving yourself.
You do this by eating your food in smaller plates/ bowls.
When you use a large plate, you have to add a lot of food on it to make it look full. If your brain thinks you’re eating less, the more likely it’ll be to want a second serving. (Thanks survival mode).
However, if you put that same amount of food on a small plate, your mind will tell you that you are eating a large portion and you’ll stop adding food. That visual cue will trick your brain into thinking it’s had enough to eat.
This is known as the Delboeuf Illusion.
Delboeuf was a 19th-century Belgian philosopher, and he discovered if you surround two identical circles with different amounts of “white space,“ people think they’re looking at two different circles.
The more “white space“ around the circle, the smaller the circle appears.
Downsizing your plates will reduce the number of calories you are eating and allow you to feel satisfied at the same time.
A study shows that eating from a 10-inch plate instead of a 12–inch one cuts your calories by a whooping 22%! That means this small change could result in an estimated 10 pounds in weight loss over the course of one year!
Another study followed 200 homes in Syracuse over 4 months, and found that people randomly assigned to use smaller plates lost three pounds more than those given larger plates.
“It is easier to change your food environment than to change your mind.“ – Brian Wansink
Hope you found this helpful!