5 Mind Tricks To Help You Keep Portions In Check

By Nicci Micco, Editor-at-Large for EatingWell Magazine

“Dieting” is a drag. Yes, I talk about losing weight. All. The. Time. So I certainly don’t mean to imply that embarking on a effort to shed pounds can’t feel empowering and exciting; I’m simply saying that weight-loss tactics that focus on how much you’re cutting back -- the sort of behavior I’d refer to “dieting”—isn’t all that fun. So, while I’m a huge proponent of keeping a food diary to lose weight -- research shows that it works -- not everyone agrees that it’s a worthy use of time. (What else works for weight loss? Discover the 4 Secrets of Skinny People). Even thinking about how to cut calories can, to some, feel like a total waste of brain space. And so, for you, my friends, I offer these simple mind tricks for getting slim:

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Use Smaller Plates

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As serving sizes have gotten bigger, so have plate sizes. The result: Appropriately-sized portions look puny. Put your food on smaller dishes and your drinks in smaller glasses to help you feel satisfied on less food. More from EatingWell: 8 Secret-Weapon Foods for Weight Loss
7 Foods That Do the Weight-Loss Work for You
10 Ways to Snack Smarter

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As serving sizes have gotten bigger, so have plate sizes. The result: Appropriately-sized portions look puny. Put your food on smaller dishes and your drinks in smaller glasses to help you feel satisfied on less food.

More from EatingWell:

8 Secret-Weapon Foods for Weight Loss

7 Foods That Do the Weight-Loss Work for You

10 Ways to Snack Smarter

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Total comments: 22 | Post a Comment

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This Trick

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Unhelpful. Great idea!

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How do you trick yourself into eating less?

By Nicci Micco

Nicci Micco is editor-at-large for EatingWell and co-author of EatingWell 500-Calorie Dinners. She has a master's degree in nutrition and food sciences, with a focus in weight management.

 

Follow EatingWell on Twitter: www.twitter.com/eatingwell

Comments

[HealthHabits]

06:28 PM on 11/07/2011

You wouldn't believe how well eating at a table with other people helps cut down on the amount of food inhaled into our pie-holes.

Not to mention the beneficial effect it has on our relationships, our stress levels, etc...

[michael medeiros]

10:25 AM on 10/23/2011

Great techniques that will help. Another tip that may help is putting your utensil down after every bite of your food. You do not pick it back up until you have completely chewed all your food. You will eat less this way,

My Top Five Secret Sugar Foods You May Not Know
http://exerciseandnutritiontips.com/my-top-five-secret-sugar-foods-you-may-not-know

[newyorkchick]

08:19 AM on 10/27/2011

I have never been able to put my utensils down in between bites! What has helped me in keeping off the 80 pounds that I had gained when pregnant with twins was eating a fiber filled breakfast of flax, almonds, berries and Greek yogurt, and NEVER letting myself feel deprived. I am always aware of my portion size. I have a glass of red wine every night. http://www.newyorkchick365.blogspot.com

[megwolff]

12:05 AM on 09/28/2011

These are helpful tips, thank you! I enjoyed your slide show, too. My favorite suggestion was to fill the plate with half vegetables, but liked all of your suggestions.

[William Anderson LMHC]

08:08 AM on 09/27/2011

These are all pretty good ideas, but people with a real weight problem, with a lot of weight to lose, need an aggressive comprehensive method that works, not just tips. These ideas would help a person to shed a few pounds or avoid gaining, but they will not solve a real weight problem.

I know because I discovered how to succeed when I lost 140 lbs. after 25 years of obesity and weight loss failure. The solution is Behavioral Medicine and a structured method I call Therapeutic Psychogenics. I've been teaching it to clients and other therapists and have helped thousands to solve their weight problem. Yes, keeping track of what you eat is work and a pain in the neck, but avoiding hard work is not the path to success with difficult things.

Read my blog to learn more about Behavioral Medicine and Therapeutic Psychogenics: http://theandersonmethod.com/what-is-behavioral-medicine-and-behavioral-healthcare/

William Anderson, LMHC
Author of 'The Anderson Method - Secrets of Permanent Weight Loss'
www.TheAndersonMethod.com

[John Di Saia]

10:40 PM on 09/20/2011

Tricks? How about good old fashioned discipline?

[Dr of psychology]

10:51 PM on 10/28/2011

...such as eating less and moving more...

[RusStyles]

01:35 PM on 09/16/2011

I go to restaurants that offer healthy menu options, with extra large portions. The first thing I a;ways say: "There's no way I can eat this much..." Then I do the math. If the entree is 15-20 dollars, I estimate I'll get three meals, so the actual cost is $5-7, excluding the tip...I usually get three, but never less than two meals...Save cash and calories!

[Kanelle]

12:40 PM on 09/14/2011

Fresh crisp grapes.... nature's candy!

[Tejal Shah]

01:33 AM on 09/13/2011

I've learned that my eyes are larger than my stomach, so I had to switch bowls. Instead of eating out of bowls that are shaped so that they are really round and hold a lot of food, the bowls I eat out of now are more of a v-shape, so even though the tops of the bowls are the same, the bottoms are different, and mine hold less food. I really hope that makes sense. Helps a lot with portion control (since I totally fail at that), but it looks like I'm being generous with helpings =)

[Drmhp]

12:39 AM on 09/13/2011

I have found that blending fruits and vegetables has nourished my system where by my appetite has diminished. Smaller portions are easy due to my hunger/appetite lowering. Did not happen overnight though. I use frozen fruits and vegetables heated in the microwave for convenience. Throw in some orange juice and good to go. You only taste the fruits. I am not a big fan of vegetables.

[360Dunk]

04:35 PM on 09/12/2011

Using a smaller plate is like building a skyscraper in San Francisco - there is limited real estate, so you make the mound of food higher.

[quiscut]

08:55 AM on 10/02/2011

Not if one has a functioning brain.

[sue1mar3]

01:40 PM on 09/12/2011

Chopsticks? Really? This is the real world.

[First Blast]

02:12 AM on 09/12/2011

I guess the smaller plate idea is moot if you are accustomed to eating out of a carton or box..

[Readbetweentheelevens]

04:41 AM on 09/12/2011

6. If you are accustomed to eating out of a carton or box, use a small paper towel instead.

[Miz Fit]

03:15 AM on 11/04/2011

Not necessarily. The challenge then becomes to take it out of the box and put it on a plate.

[michael medeiros]

10:23 PM on 09/11/2011

A tip I like is placing your fork down after you have taken a bite of food and not picking it back up until you have completely chewed your food. Chances are you will end up eating less.
Exercise and Nutrition Tips http://exerciseandnutritiontips.com

[oldgraymare]

01:16 PM on 09/11/2011

I like the smaller plate idea....but where can I find them??? Seems like the dinner plate and salad plate is all you get for choices....gone are the days of the "luncheon plate". Just looking for plain white plates....nothing fancy. If anyone knows - please reply.

[msu75]

09:15 AM on 09/12/2011

Go to HomeGoods,Marshalls or TJMaxx. They have the best selection.

[Miz Fit]

03:19 AM on 11/04/2011

Stick "luncheon plate" into Amazon.com, many results come up.