Who doesn't like a few simple modifications that could make them more effective when it comes to weight loss goals? I've included a number of these tips in the book Today is Still the Day as well as a companion seven-week program. It may seem like they are too easy to be effective however, you'll be amazed by the effect they create.
Make it a Meal
Don't, for example, eat at the counter of the kitchen or while on the go. Place a plate on the table then sit down and enjoy the food you eat. Enjoy the smell and the appearance and taste. If you do this, you take it in as food versus snack, and that can make the difference!
Slow Down
This suggestion is similar to the previous one to not consume your food as if someone is in pursuit of you! If you eat your food too fast and don't give your brain to recognize that you've consumed enough food and satisfied your cravings. it could take up to 20 minutes for your brain to recognize that you're satisfied. A review of 23 studies revealed that fast-food eaters were twice more likely to be overweight when compared to those who ate slowly.
Plate Size
Certain studies suggest using an salad plate over the dinner plate. It is an easy way to manage portions. Simply switching from an 11” plate to the size of a 10-inch plate led to an increase of 22% in calories. It's an illusion, however if it makes you believe you're eating less than you really do then this is worth the effort. If the portion size is large at first then you'll consume more since you don't realize that you are getting a bite out of the portion until after a significant amount is consumed.
Plate Color
Color of the plates could affect the amount of food you eat too. In one study, if the color of the participant's plate was in line with the food color and they ate nearly 30% more food since the food color matches the color of your plate the quantity of food served isn't the same.
Fork Size
Choose a dinner fork than smaller dessert forks. A study from 2011 found that those who ate using larger forks left a lot more food left on their plates than those who dined with smaller forks. This left on average 7.91 pounds of food, compared the 4.43 ounces. The people who ate with bigger forks felt more satisfied and consumed less food than those who had smaller forks. This is a sign of visualization that the smaller fork creates the impression that you're not doing a great job of satisfying your appetite and leads to greater consumption than the larger fork.
If you're determined to lose weight, go here to learn more about some effective outcomes. With a little bit of dedication and a promise to yourself, you're not far from achieving your goal towards losing weight!!