Want to lose weight? Don’t change what you eat, that comes later. Change how you eat!
The one simple step to losing weight subconsciously is to change your dinnerware!
Sizes have plumped up considerably since the 1970s. Most of us now eat on 12-inch plates in contrast to the previous 10-inch standard. What's the cost of those extra two inches? According to smallplatemovement.org, “if a typical dinner is 800 calories, a smaller plate would lead to a weight loss of 18 lbs. per year for the average adult.” I can think of lots of people who would love to lose almost 20 pounds without even trying!
D Fit just attended the WC Press networking event at Doc McGrogans' on Gay Street in downtown West Chester, PA. The first table was full of eager business people ready to share what they did for a living and how they could help the world. When I sidled up to the table I was told the first thing everyone does when a personal trainer approaches is to drop the food in their mouths and announce they feel guilty for eating. I laughed and shook my head. "I'm not here to judge," I chorled. After the introductions, a guy across the table blurted "What's the one thing that I can do to lose weight?" Taken aback, I gulped and said the first thjing that popped into my head, "Portion control," That's the Number One issue we face in our battle against "diet.".
We use larger glasses for drinking, which has led to an increase in liquid calories ingested on top of more in daily food calories. The larger the plate you serve your food on the more likely you are to fill it, if you just do something as simple as changing the size of the plate you are using you immediately reduction in calories.
If you are drinking anything besides water use a glass that only holds 8oz. so you can always visually see a standard serving size. Use bowls no bigger than five inches and plates no bigger than ten. Just making this one small switch will help you control your portion sizes without having to think about it. Also, no cheating and piling food on your plate. If you mindfully do this then you need to address why you feel you need to eat that much. Dinnerware with a clear distinct border helps prevent you from over-filling the sides of the plate which should be left clear. Do not fret about the cost of new dinnerware as you can always visit your local thrift store or use paper goods for cheaper alternatives. If you eat out be aware of the plates on which your food is served and try to down-size your portions accordingly.
In conclusion how you eat and approach food is a large part of your body composition. You may know someone classified as ‘skinny fat’. This is someone who eats mainly processed foods and has poor body composition (their body is more fat versus muscle). These people are thin but still are at a high risk for chronic disease because of their diet and lack of exercise. This is typical of all people with unhealthy lifestyle habits regardless of size. They are skinnier in comparison to their more obese counterparts because they eat real portions and only eat when they need to. They don’t starve themselves, but they don’t eat for their emotions either (or because they are bored). Follow your regular diet and change your eating behaviors first. Then you can start to incorporate healthier choices and other lifestyle changes on your own personal path to health. Take it one step at a time. Why do you have to change behavior first? Because you can still be overweight on ‘healthy food’ due to over-eating and unaddressed eating triggers.
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Any questions e-mail D Fit @ dspencer.premier@gmail.com
