Struggling with eating healthier or eating less?
Here are 10 helpful tips from "Mindless Eating" by @BrianWansink:
Here are 10 helpful tips from "Mindless Eating" by @BrianWansink:
1) Eat Slower
Studies show that it takes your body about 20 minutes to realize when it's full.
If you eat slowly, it will give your body time to give you send you signals that it's time to stop eating.
Studies show that it takes your body about 20 minutes to realize when it's full.
If you eat slowly, it will give your body time to give you send you signals that it's time to stop eating.
2) Use Smaller Plates
Using smaller plates has two benefits:
1. You'll eat less because you can fit less food on a smaller plate.
2. You'll eat less because your body will see you already finished a full plate of food.
Using smaller plates has two benefits:
1. You'll eat less because you can fit less food on a smaller plate.
2. You'll eat less because your body will see you already finished a full plate of food.
3) Use Tall Skinny Glasses
Our brain can't accurately determine the volume based on width. Instead, it looks to height to measure of how big something is.
By using a tall, skinny glass, you'll feel you've drunk more.
For 'good' drinks like water, use short, wide glasses.
Our brain can't accurately determine the volume based on width. Instead, it looks to height to measure of how big something is.
By using a tall, skinny glass, you'll feel you've drunk more.
For 'good' drinks like water, use short, wide glasses.
4) Use The 80/20 Rule
Stop eating when you feel 80% full (not 100%).
Order 20% less food when you go to a restaurant.
Stop eating when you feel 80% full (not 100%).
Order 20% less food when you go to a restaurant.
5) Reduce Barriers for Healthy Foods
Make eating healthier as easy as possible.
Put fruit in the front of your fridge so it's the first thing you see and chop up veggies into bite-sized pieces so it's easy to grab.
Make eating healthier as easy as possible.
Put fruit in the front of your fridge so it's the first thing you see and chop up veggies into bite-sized pieces so it's easy to grab.
6) Don't Eat While Distracted
You want to be mindful of how much you're eating, not distracted.
Avoid eating in front of the TV because you'll be focused on the show and not on how much you're consuming.
You want to be mindful of how much you're eating, not distracted.
Avoid eating in front of the TV because you'll be focused on the show and not on how much you're consuming.
7) Leave A Visual Representation of What You've Eaten
For the first 20 minutes, your stomach can't count how much you've eaten, but your eyes can.
A visual representation of how much you've eaten (like a plate of wings), will remind you that you're probably not hungry anymore.
For the first 20 minutes, your stomach can't count how much you've eaten, but your eyes can.
A visual representation of how much you've eaten (like a plate of wings), will remind you that you're probably not hungry anymore.
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TL;DR
How to stop mindless eating:
1) Eat slower
2) Use smaller plates
3) Use tall skinny glasses
4) Stop eating when you're 80% full
5) Reduce barriers for healthy foods
6) Don't eat while distracted
7) Leave a visual representation of what you've eaten
How to stop mindless eating:
1) Eat slower
2) Use smaller plates
3) Use tall skinny glasses
4) Stop eating when you're 80% full
5) Reduce barriers for healthy foods
6) Don't eat while distracted
7) Leave a visual representation of what you've eaten
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