It sounds so easy, right? Just eat less and move more! And of course, do those two things consistently. The consistency part is an entirely different story. But for now, let’s tackle the eating less part in 15 actionable bullet points.
1. Finishers: We love finishing things! That’s why it’s so hard to leave things on our plate; like that last few bites we don’t even want. Our clue that we are done eating is that our plates are clean. Instead, try leaving a piece of food on your plate from now on, no matter what. You’re in control. Not the food. Besides, it’s only food! It’s not your best friend. It’s not your worst enemy. It’s only food!
2. Perception: In a study when people thought they were drinking “cheap” wine, they ate less and stayed at dinner a shorter amount of time. But the group with the “good” wine (they were the same exact wines) stayed longer and ate more and said the meal was better. Awareness is critical. Knowing how irrational we are, and how it causes us to eat more (or less) helps tremendously.
3. Less is More: The first bite is always the best so just reduce your portions. Out to dinner? Kindly tell waiter to pack up 1/2 of your food for home even before he brings out the plate to your table.
Say no to bread. This way you don’t even have to look at it. If you have to constantly look at it, you’ll constantly ask yourself the question, “Do I want a piece? Do I really not want a piece?” Save yourself the anguish.
Put food in the back of cupboards. Make it harder to get to. Thank God for places like Costco. But take Costco size things and put them in smaller containers (then hide them in large bins). In general, when food is out of your sight – it’s out of your mind because the more we’re cued, the more emotion and billions of dollars of advertising are at work.
4. Awareness: Are you really hungry when you eat? If you’re not hungry but choose to eat anyway — say out loud, “I’m not hungry but I’m going to eat this anyway!” This helps to wake you up because many times we’re just eating to eat.
5. Forgotten: There was a great study where one group of people ate chicken wings and the bones were kept in front of them. In the other group, the plates were cleared every 15 minutes or so. Who do you think ate less? The group who saw all of the bones. You can do the same with alcohol. Always serve new glasses of and be sure to leave the old glasses out and the bottles too!
6. See all you can eat: Like the chicken wings – serve yourself in the kitchen and eat in another room. With snacks always pour or put the snack into something. Otherwise, the hand always reaches into that bag. Having endless portions in front of you is a sure fire way to overeat.
7. Servings: We generally eat 92% of what we serve ourselves. Obviously, we aren’t feeling whether we are hungry or not. We’re judging by our plates. Trick: Use smaller plates, dishes and glasses. We drink more from a wider glass than a taller glass so use taller glasses instead of wider ones.
8. Chop sticks: It takes 20 minutes to digest and realize the affects of the food we ate. Hence, you keep eating when you are no longer even hungry. Solution: Make it harder to eat. Use chop sticks, eat with your other hand (and laugh a lot!). Bonus: Try pacing yourself with the slowest eater at the table. Put your fork down after every bite. And try starting last and finishing last.
10. Groups: When you are with 1 other person you’ll eat 35% more, with a group of 4 it’s 75% more and with 7 or more it’s 96% more! You remember how important I said awareness is? Remember this and slow down!
11. Nice restaurants: You are likely to eat more with low lights, soft music, muted colors and an attentive wait staff.
12. Distractions: If you eat while you work or read or watch TV, or do anything in addition to eating, you’re going to eat more. Smell the roses. Live in the moment. Taste your food.
13. Brands: We experience them as better because we expect them to be better. Set your expectations low and all food tastes great.
14. The health halo: Watch out for Subway or any other healthy eateries. Most people, because they think they are eating healthy, will get a soda (plus a refill), cookie and chips and the most unhealthy sandwiches. The calories will add up and before you know it, you’re ‘healthy’ meal is not so healthy!
15. Business parties: Only 2 items of food on your plate at 1 time. Chow down on healthy food first like veggies. While talking set your food down so you don’t mindlessly munch. When you enter the room, remind yourself of the visit: Business or food?
Try following these tips and you’ll be well on your way to eating less!
I am going to have to apply these tips to my diet. It’s crazy to think, but many times weight loss can be accomplished by doing the simple things.
Great tips and I agree, the trick is doing them… like with Derek’s tip above, I have heard that one before – drink a glass of water before every meal – but how often do i do it? never…
Dont worry, today I start!
Here’s another tip: Drink more water.
I’m a Certified Personal Trainer and I always tell my clients to drink 2–4 liters (65–135 fl. oz.) of water every day.
Many of us can’t distinguishing between thirst and hunger. If you’re hungry, try drinking a glass of water and wait 15 minutes. If you’re still hungry at that time, eat something then.
@Monica – Thanks! That’s the key! Actually doing them. Unfortunately, it’s the hardest part. I’d love to help you out with that if you need.
@Jonny – It’s extremely effective. Again, that’s much easier said than done!
The Japanease also use a technique where they stop eating when 80% full. Meant to be very effective.
These are such good tips and I’ve heard many of them before – I just always have trouble sticking to them every single day. I thought the tidbits about why we might eat more in restaurants were fascinating though.
@JKO – Clearly, you’re in control when it comes to food. For many millions of Americans food truly has a strong hold on them. Want the secret to getting the body you want? Eat right. Exercise. And do those two things consistently. If only it was so easy though.
Also, I’m a little unsure as to what this has to do with world poverty or hunger?!? Like Derek said, this article is for people who are interested in improving their health and fitness. It’s certainly a sad state of affairs out there. But cleaning your plate of food isn’t going to solve any of the problems we face domestically or globally.
In fact, many of the major health care problems we face domestically are preventable and ARE because people eat too much. This article isn’t saying you shouldn’t be grateful for your food or take it for granted. One has nothing to do with the other.
@Derek – Thanks for understanding the point of the article.
Good article and not helpful to me at all 😉
I’m a very healthy eater – my problem seems to be that I don’t eat enough. Sometimes healthier foods just aren’t around in high enough quantities – but I don’t use that as an excuse to purge.
Despite my (useless) criticism, this is a great resource for those looking to cut down on what they eat.
Craig,
Thanks for the comment. Yes, the purpose of this article is to help people eat less. Many times we get so caught up in doing more (eat more of this or eat more of that) instead of doing less bad things.
If you just focused on eating less of what you currently eat, you’ll be far better off.
I’ll most certainly be writing about what to eat and why in the future. Slow and steady though. However, if you stick with lean proteins, complex carbs, veggies and fruits you’ll be on your way.
Hope that helps!
-Adam
But otherwise, I think your ideas are very helpful. 🙂
Your suggestion that people should leave food on their plates because “it’s only food” seems a little callous. I mean, even in the United States people go hungry… and that isn’t even the tip of the iceberg in terms of global poverty. Instead of minimizing the significance of life-giving food by saying it has no power (because it has ALL the power for millions of people), you should recognize its huge significance and power. People should eat only what they need because there isn’t an unlimited supply in this world, not because food is something that we can or should just take or leave. Just ask anyone who lived through the Great Depression. I guarantee you that they take less food to begin with and then completely clean their plate.
I’m going to have to disagree.
It is indeed a sad state of events with world hunger and poverty, but I feel it is safe to say if you are reading this on a computer with broadband access, you are not one of the people starving. Adam was telling the reader to not let food intimidate them. Who has the power; the lion or the zebra?
As for the great depression, my grandmother lived through the great depression and we have trouble getting her to eat a few baby carrots. Keep in mind these people are now in their 80’s+ and may not be so capable of cleaning their plates.
Hey Adam,
These are great methods for eating less. With that said, you only mentioned what to eat / what not to eat only twice (bread and veggies). And when you did mention those, you only said to or not to eat them, without expanding on the reasons. It’s safe to assume that most individuals will realize that he or she is not ONLY supposed to eat less, rather he or she is supposed to eat less AND eat healthy food, but wouldn’t it be helpful to through that in (just in case!)
Either way, this introduced me to your website. Good list, and I look forward to reading more of your work in the future.
CG