Thursday, January 9, 2014

Diet Tip #7: Use a Smaller Plate to Lose Weight

This diet tip is easy and effective.  Simply use a smaller plate.  That's it.

Instead of the huge 12-inch plate, use a 10-inch one.  Go even smaller and try an 8-inch one.  It's still a substantial size and it gives you the impression of a plate full of food.  It also limits the amount of food you can put on your plate.
Ten Strawberry Street Athens Gold - Charger Plate

There's science behind this.  According to the Small Plate Movement (yes, there is one), switching to a 10" plate from a 12" one can result in 22% fewer calories being served.  Do the math.  The Small Plate Movement says, "if a typical dinner has 800 calories, a smaller plate would lead to a weight loss of around 18 pounds per year for an average size adult."

Small steps can yield big results.

In Action 
This simple diet tip worked for me this past Thanksgiving.  I was at the Cowboys game and looking forward to their menu.  The Thanksgiving Day spread is normally fabulous.

This year, I was ready to eat.  Only problem, which turned out to be a good thing, was that there were only small plates.  Think appetizer-sized.

I piled my tiny plate with salad, sweet potato casserole, truffle mac & cheese, cranberry sauce and stuffing.  (The turkey wasn't so hot this year).  The plate was piled high with food just millimeters away from falling off of it.

I fully anticipated going back for seconds but strangely enough, I didn't.  The thing is, I didn't eat that much food.  It was a normal amount and I felt satiated.

Don't know why.  Maybe it was, in part, a mental thing in that I had already consumed a full plate, even though that full plate was smaller.  Whatever it was this trick worked.

The nice bonus?  This was the first Thanksgiving Day in years that I didn't walk away stuffed to the gills.  It was a nice, normal meal.