Set Your Fitness Goals. We'll Help You Achieve Them.
Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.
Blogs
Live Better
6 Ways to Shrink Your Meals
Thinkstock Photos
When the food is flowing, save your waistline by applying the recent findings of Brian Wansink, director of Cornell University’s Food and Brand lab. He studied 213 adults as they tackled various all-you-can-eat Chinese buffets and spotted many differing trends in those that turned their dinner into a binge-fest compared to folks who managed to eat appropriate size portions. The following behaviors were rarely performed by the overweight crowd, which led them to overeat.
Apply these principles the next time you find yourself surrounded by food to help control your portions:
1. Find a Small Booth
When possible, sit at a constricting booth rather than a roomy table. You’ll feel less comfortable and will be less likely to make return trips through the food line.
2. Don't Face the Buffet
Because your sense of sight can fuel cravings, opt to keep your back to the spread.
3. Survey Your Options First
Aimlessly loading up your plate will lead to disaster. So, survey all of your options first, choose the healthiest options, and then serve yourself.
4. Use the Smallest Plate
There’s no better strategy for better portion control than using the smallest plate available.
5. Always leave food on your plate
Don't feel obliged to finish everything on your plate just because you've taken it from the buffet. You can help this by downsizing your portions when you serve youself. Remember: There is no reward for a clean plate.
6. Chew slowly
The longer it takes you to eat, the more full you’ll feel from the food.
About The Author
David Schipper – David began writing for CorePerformance.com in 2008, after spending six years at Men's Health magazine digging up the newest scientific research in health, weight loss, nutrition, muscle and cardiovascular fitness.
Comments
Stay Connected
Sign up for our weekly newsletter to get expert performance tips delivered to your inbox.
