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10/16/2014 04:58 pm ET Updated Dec 06, 2017

6 Easy Tricks To Help You Stop Overeating

Jarek Szymanski via Getty Images

SPECIAL FROM Grandparents.com

Do you ever have the sneaking suspicion that the place where you spend the most time—your home—is conspiring to make you fat? If you ask Brian Wansink, Ph.D., he’d confirm your theory and tell you just a few adjustments can make the all the difference in your weight-loss (or weight-maintenance) efforts.

“Making really small changes at the dining room table and in how you set up the kitchen and fridge” can help you eat less and eat better, says Dr. Wansink, the former USDA executive director in charge of the Dietary Guidelines for 2010 and the Food Guide Pyramid, current director of the Cornell University Food and Brand Lab, and author of the new book Slim by Design: Mindless Eating Solutions. “Changes you make for yourself will also make your kids and grandkids healthier and happier without their really noticing it.”

#1: The Slow-Cooker Switcheroo
slow cooker

Solution: Halve the amount of starch, double the veggies, and use the same amount of protein to make your meals healthier.

Have a favorite beef stew recipe that satisfies the meat-and-potatoes fans in your family? There’s no need to swap it out for grilled chicken and steamed veggies to drop pounds—just adjust the proportion of the ingredients. “We did a study a while back, trying to teach people to use slow cookers,” says Dr. Wansink. They asked participants to cook a recipe in the slow cooker and report back on how it tasted. The next week, they asked them to prepare the same recipe with the same amount of meat, but double the veggies, and half the starch (potatoes, rice, etc.). “They came back the next week and told us they didn’t notice any difference. People tend to report that the food tastes equally good, even though it’s a lot healthier.”

#2: The Family-Style Trap
Solution: Keep main dishes and starches off the table—have the family serve themselves from the kitchen, instead.

Serving food from platters on the table can inspire feelings of togetherness and warmth at mealtime, but it also creates darn-near irresistible temptation for the family. “The biggest [problem] is putting too many foods on the table,” says Dr. Wansink, because eating seconds (and thirds and fourths) is just an arms’ reach away. And this phenomenon hits men especially hard. “Guys are more cursed with multiple servings because we eat fast. We’ll serve ourselves seconds just to kill time. Moving the serving bowl six feet away (to a side counter), decreases how much guys eat by 29 percent.” Women eat only 9 percent less, since they’re less likely to eat additional portions to begin with, he explains.

#3: The Salad-First Trick
salad
Solution: Serve the salad and/or veggies before the main course.

Fresh fruit and vegetables should be a top priority for adults who want to maintain a healthy weight, and this is doubly important for the small kids in your life. “The No. 1 most effective thing with kids is making sure that the vegetables and salad are served up first before anything else is brought to the table,” says Dr. Wansink. “All kids would rather have (and, really, most adults) the pasta or ribs before they have the salad or green beans, but their stomachs are small, so they get filled up fast.” Meaning, if you don’t open the meal with the healthy stuff, it’s pretty much guaranteed they won’t eat it.

#4: The Clutter-Free Counter
Solution: Hide the easy-to-eat, bad-for-you food.

Did you know that women who keep even one box of breakfast cereal visible on their kitchen counter weigh an average of 21 pounds more than those who don’t? And that women whose kitchens have potato chips in plain sight weigh 9 pounds more, on average? These and more statistics were revealed in Dr. Wansink’s “Syracuse Study,” in which he and fellow researchers monitored a cross-section of Syracuse, New York, residents to determine what a slim person’s kitchen looks like. He showed that he could roughly predict people’s weight by the food they had sitting out. You're three times more likely to eat the first food you see in the cupboard than the fifth, according to his research.
The best course of action to prevent your weight from creeping up: Keep only fresh fruit and healthy snacks on the counter and in the fridge. Store all foods with empty calories in the cabinet or pantry—out of sight means out of stomach.

#5: Plate-Size Matters
small plate
Solution: Use smaller dinnerware and serving dishes — you'll serve yourself less, and feel just as full.

You've probably heard this one, but it bears repeating: Your eyes will trick you into thinking you're eating less food if your plates, bowls, and utensils are giant. Using breakfast cereal as an example, adults will pour about 22 percent more cereal in slightly larger bowl, says Dr. Wansink. And the effect larger bowls have on kids is even more dramatic."Kids pour 43 percent more, almost twice as much more (as adults), because they’re exaggeratedly influenced by how visible food is, the size of food, and how close something is to their hand when they serve themselves," he says. Need more proof? His study revealed that people serve themselves two scoops of pasta when using a 10-inch plate versus three scoops on a 12-inch plate, resulting in an extra 60 calories. Eating off big plates, three times a day can really add up—which brings us to our final tip...

#6: Recognize the Power of the Clean-Plate Club
Solution: Serve yourself smaller portions—and don't require kids to clean their plates.

Whether we admit it or not, most of us finish the majority of the food we put on our plates, regardless of how full we feel when the meal is done. "On average, every adult belongs to the clean-plate club, male or female," says Dr. Wansink. "We eat 92 percent of what we serve ourselves." If you are in the habit of serving yourself heaping helpings when you're at home, or if you eat out at restaurants that routinely serve big portions just to get you in the door, you're likely eating way more then you need.

Kids, on the other hand, only eat an average of 56% of what they serve themselves, he says, "partly because they don't know when they'll be full and partly because they don't know what they like. A lot of what they put on their plate is the amount of food they want to experiment with. Instead of insisting they clean their plates, just say, 'well, if they eat half, then they’re normal!' Food is no longer a battleground." To instill a healthy relationship with food, Dr. Wansink recommends letting kids serve themselves (when they choose a food or the amount of a food, they're more likely to eat it) and making it perfectly acceptable for them to finish their meal without cleaning their plates.

Commit to Easy Changes What else you should know? Willpower alone won’t conquer bad eating habits for 90% of people, says Dr. Wansink. He identifies three key principles to creating a "slim" kitchen:
  • Make your kitchen less "loungeable"
  • Make tempting foods invisible or inconvenient
  • Make it easier to cook
To set yourself up for success, you may need to tweak your kitchen and eating habits so that they work with your efforts, instead of against.

Read more from Grandparents.com:
Is organic food better for you?
Weight-loss gadgets that really work
6 food cures that really work

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