Want to Learn a Brain Trick?

Hello, friend!

It's probably not going to come as a big surprise to you that so much of our diet is based on our relationship with the foods and drinks that we consume. What this means for you is, you have to change your mind in order to change your body.

Weight Loss Tip #4 - use a smaller plate

There is a strong mental aspect to what we eat, why we eat, when we eat, and even where we eat. We have some tightly bound relationships with foods that sometimes we don't even recognize.

One very simple tool for weight loss, without depriving yourself from foods you love, is extremely simple - use a smaller plate.

It's possible you grew up in a household where you were required to "clean your plate" before you could be finished with your meal. Maybe you were the parent that had this rule for your kids. Many people have carried this rule into adulthood and find themselves always cleaning their plate no matter the amount of food that is served.

Now think about it... If you have a large plate and you try to cut your portions, your brain is going to see a lot of white space and it's automatically programmed to feel deprived. On the other hand, if you put this smaller portion onto a smaller plate (a small plate with a pop of color is even better!) your brain feels less deprived as the plate looks full.

Research shows that even a plate just 2 inches smaller in diameter can result in a 20% decrease in intake which could potentially save you a few hundred calories every day!

As an added bonus, you can also use a smaller fork or spoon which will automatically help you to take smaller bites. With smaller bites and slower eating, you'll notice that you will feel satisfied sooner.

My goal for you this week is to try eating off of a smaller plate at dinner. You may find that you don't even notice the smaller portion and feel just as satisfied at the end of your meal (maybe even avoid the feeling of discomfort or bloating after meals).

Pro Tip: In addition to filling a smaller plate, adding vibrant colored vegetables and plating your food beautifully can help your brain to find the meal more satisfying

I'm here for you and I believe in you! - Miranda Castillo, RD, LD, CDE