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5 Simple Weight Loss Tweaks

Who doesn’t love simple tweaks that can help them be more successful in their weight loss efforts? I have shared several in my book, Still Today, and the companion 7 week plan.

They may be too simple to make much of a difference, but you’ll be surprised at the impact they can have.

Make it food. Avoid eating standing up at the kitchen counter, for example, or running. Place a plate on the table, sit down and watch your food. Enjoy the aroma, the look, really enjoy the taste. When you do, you write it off as a meal as opposed to a dessert and it makes a difference!

Easy. This tip follows the first one: Don’t cover your food like you’re being stalked! When you eat too fast, you don’t allow your brain to register that you have eaten and satisfied your hunger. It can take up to 20 minutes for the brain to realize that you are full. A review of 23 studies found that fast eaters were twice as likely to be obese compared to slow eaters.

Sheet size. Some research suggests choosing a salad bowl instead of a dinner plate. It’s a simple way to control parts. Just going from a 12″ plate to a 10″ plate reduced calories by 22%. It’s a misconception but if it helps you believe you’re eating more than you actually are, it’s worth it. And if the portion of the first meal is large, you will eat more of it because you won’t notice yourself munching on the food until it’s already gone.

Color plate. The color of your tablet can also make a difference. In one study, when the color of a plate matched the color of their food, they helped themselves almost 30% more because when the color of the plate matched the color of the plate your diet seems to have different amounts of food. to be great.

Fork size. Use a dinner fork instead of a smaller dessert fork. A 2011 study found participants who ate with larger forks left more food on their plates than those who ate with smaller forks, leaving 7.91 ounces of food compared to 4.43 ounces. Those who ate in larger bites became full faster and ate less than those who ate in smaller bites. This is a visual cue – a small fork gives the impression that you are not making much progress in satisfying your hunger, which leads to more consumption than when you have a large fork.

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