Weight Loss tip #106 — Eat in smaller plates

There is a lot of debate over whether eating in smaller plates helps one lose weight. When you eat in a smaller plate, the plate looks full, and your brain starts believing that you have eaten enough and you tend to eat less in the process.

A recent study published in the journal BMJ confirmed that eating in smaller plates and using smaller tableware, along with reducing your portion size, helps tackle obesity. The researchers also found that people consume more food or drinks and eat or drink larger portions when using larger items of tableware. The study showed that if one completely stops eating large portions, they could reduce daily energy intake by around 15 percent. So an easy way to lose weight is reducing your portion size by eating in smaller plates. (Read: 25 ways to lose weight at home)

Here are some tips you can use while choosing the right tableware.

1. While buying tableware, select plates, bowls, glasses and spoons that are smaller in size. Don’t choose full-size dinner plates, but appetizer plates instead.
2. Choose dinner  plates and bowls that are not too deep, but relatively shallow. Shallow bowls will accommodate less food and it will automatically take care of the portion size.
3. Use straight sided glasses for drinking high-calorie drinks like sugar-sweetened beverages, colas, canned juices etc. Narrow glasses accommodate less fluid.
4. Avoid eating directly from packets. If you must eat some chips, take some out in a bowl. Our brain is wired to believe that it is not satisfied until the plate is clean. (Read: 10 diet habits that guarantee weight loss)

Apart from these personal changes in one’s eating habits, certain policy changes can also help tackle obesity, which is a major public health concern. The researchers suggested these following changes:

1. Reducing the serving sizes of foods that contain high amounts of calories.
2. Reducing the availability of largest serving sizes by removing those sizes from the market.
3. Making large portion sizes less accessible by placing them on the back of the aisle.
4. Restricting price promotions on items in large packages.
5. Reducing the size of tableware like smaller plates, cups, glasses, and other cutlery.
6. Making self-service in restaurants a norm. (Read: Portion control – tips to stop yourself from overeating)

Disclaimer text TheHealthSite.com does not guarantee any weight loss through this method as the results may vary from person to person. We recommend you consult your nutritionist and physician before following any of the tips suggested here.

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