Outwit Your Appetite By Sandra Gordon
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Outwit Your Appetite
By Sandra Gordon
To control the urge to eat -- and eat and eat -- try our simple mealtime
tricks, and see how easy it really is to lose the weight for good.
Plan Wisely
If you've ever polished off an entire bag of chips while watching a
half-hour sitcom, or plowed through a pile or nachos before your entree
arrives, you might think you have little control over your appetite. Yet
research shows that the drive to eat doesn't have much to do with actual
hunger. "Your appetite can be influenced by the mere sight of food, the
portion sizes, and what the people around you are eating or ordering," says
Gerard J. Musante, PhD, founder of Structure House, a weight-loss center in
Durham, North Carolina. Those are just a few of the factors that cue you to
eat when you didn't plan to or to overindulge when you only wanted a taste.
Awareness is key to controlling your appetite. And our temptation-taming
tactics can help.
Temptation Trigger: Generous-size plates, serving spoons, and glasses.
The bigger the plate and serving utensil, the more you'll dish out. In one
study, people at an ice cream social who were given a large bowl and a
3-ounce scooper ate 53 percent more ice cream than those given a smaller
bowl and a 2-ounce scooper. With beverages, research shows that people pour
28 percent more into short, wide glasses than into tall, skinny ones, says
Brian Wansink, PhD, director of the food and brand lab at Cornell
University.
Slimming Solution: Downsize plates and utensils.
If your dinner dishes are larger than the standard 10.5 inches, use a salad
plate for your main dish. Try a tip from Asian cultures and artfully arrange
what's on your plate. A small serving of sirloin, for example, will be less
likely to leave you hungering for more if sliced and fanned on a pretty
plate. Also, use smaller serving utensils, such as soup spoons, for doling
out portions. Replace any squat tumblers with tall, slender drinking
glasses.
Temptation Trigger: Too many choices.
If you always try to have something new for lunch and dinner, your meals are
probably more of a calorie splurge than you realize. "A varied diet
stimulates your appetite," says Hollie A. Raynor, PhD, RD, assistant
professor at the University of Tennessee in Knoxville. The more flavors,
textures, and colors a particular meal offers and the less often you eat
something, the more you'll be tempted to load up your plate because the food
looks good or you're curious about how it will taste.
Slimming Solution: Downplay diversity.
Come up with a standard repertoire of meals. It's easy to get into the habit
of having the same healthy breakfast (whole-grain cereal, skim milk, and
fruit) five days a week, so why not do something similar with dinner? Raynor
suggests rotating five or six of your favorite healthy core entrees. You can
branch out one night a week, if you feel you need to. To beat boredom and
boost your diet's overall nutrient content, vary the fruits and veggies you
use in the repeat meals. Dessert can be the same small dish of low-fat
yogurt every night, jazzed up with almonds, walnuts, strawberries, kiwi,
fresh pineapple, or whatever's in season.
Curb the Overeating Urge
Temptation Trigger: Eating while doing anything else.
Most people are guilty of driving, watching TV, or reading while noshing on
something. "When we multitask with food we consume more without realizing it
and sacrifice a feeling of satisfaction," says Susan Albers, PsyD, a
psychologist at the Cleveland Clinic Women's Health Center in Wooster, Ohio,
and author of *Eating Mindfully* (New Harbinger Publications).
Slimming Solution: Make meals important.
"No matter how busy you are, find a distraction-free spot to sit and eat,"
suggests Albers. Make a habit of taking one mindful bite at the beginning of
each meal and then putting your utensil down. This serves as a speed bump
and slows the pace of the entire meal. For a similar effect, ditch your fork
and knife for chopsticks, no matter what type of cuisine you're having. And
if you can't avoid eating while doing something else, pre-portion your food
and tell yourself, "No seconds."
Temptation Trigger: The food on the counter.
If you frequently cross paths with the office candy bowl, you probably
realize that the mere sight of food can cause unplanned eating. In a study
in which office workers kept Hershey's kisses in either see-through dishes
or in opaque, lidded jars, those with the see-through dishes ate two more
chocolates daily. That translates to 50 calories a day and an extra 5 pounds
per year.
Slimming Solution: Stash food out of sight.
At home keep cereal, crackers, and cookies hidden in a top cabinet, and
store extras in the basement or pantry. Research shows that people tend to
put their inventory in visible areas and consume it quickly until it's
depleted to manageable levels. At work, place treats in dark containers,
preferably in a distant office refrigerator, not in your desk drawer. If the
communal goodie jar resides on the desk of someone who sits nearby, offer to
fill it -- and then do so with treats you don't like.
Temptation Trigger: Entree envy.
"Research shows that you can be influenced by other people's food
decisions," says Musante. When out to eat, if everyone orders cocktails,
appetizers, and dessert, you're apt to go with the flow.
Slimming Solution: Be the first to order.
Speak up quickly and order a salad and grilled salmon. "You'll have a
positive effect on what others choose -- and will be less likely to see lots
of tempting foods," says Musante. If everyone wants dessert, order one and
split it.
By Sandra Gordon
To control the urge to eat -- and eat and eat -- try our simple mealtime
tricks, and see how easy it really is to lose the weight for good.
Plan Wisely
If you've ever polished off an entire bag of chips while watching a
half-hour sitcom, or plowed through a pile or nachos before your entree
arrives, you might think you have little control over your appetite. Yet
research shows that the drive to eat doesn't have much to do with actual
hunger. "Your appetite can be influenced by the mere sight of food, the
portion sizes, and what the people around you are eating or ordering," says
Gerard J. Musante, PhD, founder of Structure House, a weight-loss center in
Durham, North Carolina. Those are just a few of the factors that cue you to
eat when you didn't plan to or to overindulge when you only wanted a taste.
Awareness is key to controlling your appetite. And our temptation-taming
tactics can help.
Temptation Trigger: Generous-size plates, serving spoons, and glasses.
The bigger the plate and serving utensil, the more you'll dish out. In one
study, people at an ice cream social who were given a large bowl and a
3-ounce scooper ate 53 percent more ice cream than those given a smaller
bowl and a 2-ounce scooper. With beverages, research shows that people pour
28 percent more into short, wide glasses than into tall, skinny ones, says
Brian Wansink, PhD, director of the food and brand lab at Cornell
University.
Slimming Solution: Downsize plates and utensils.
If your dinner dishes are larger than the standard 10.5 inches, use a salad
plate for your main dish. Try a tip from Asian cultures and artfully arrange
what's on your plate. A small serving of sirloin, for example, will be less
likely to leave you hungering for more if sliced and fanned on a pretty
plate. Also, use smaller serving utensils, such as soup spoons, for doling
out portions. Replace any squat tumblers with tall, slender drinking
glasses.
Temptation Trigger: Too many choices.
If you always try to have something new for lunch and dinner, your meals are
probably more of a calorie splurge than you realize. "A varied diet
stimulates your appetite," says Hollie A. Raynor, PhD, RD, assistant
professor at the University of Tennessee in Knoxville. The more flavors,
textures, and colors a particular meal offers and the less often you eat
something, the more you'll be tempted to load up your plate because the food
looks good or you're curious about how it will taste.
Slimming Solution: Downplay diversity.
Come up with a standard repertoire of meals. It's easy to get into the habit
of having the same healthy breakfast (whole-grain cereal, skim milk, and
fruit) five days a week, so why not do something similar with dinner? Raynor
suggests rotating five or six of your favorite healthy core entrees. You can
branch out one night a week, if you feel you need to. To beat boredom and
boost your diet's overall nutrient content, vary the fruits and veggies you
use in the repeat meals. Dessert can be the same small dish of low-fat
yogurt every night, jazzed up with almonds, walnuts, strawberries, kiwi,
fresh pineapple, or whatever's in season.
Curb the Overeating Urge
Temptation Trigger: Eating while doing anything else.
Most people are guilty of driving, watching TV, or reading while noshing on
something. "When we multitask with food we consume more without realizing it
and sacrifice a feeling of satisfaction," says Susan Albers, PsyD, a
psychologist at the Cleveland Clinic Women's Health Center in Wooster, Ohio,
and author of *Eating Mindfully* (New Harbinger Publications).
Slimming Solution: Make meals important.
"No matter how busy you are, find a distraction-free spot to sit and eat,"
suggests Albers. Make a habit of taking one mindful bite at the beginning of
each meal and then putting your utensil down. This serves as a speed bump
and slows the pace of the entire meal. For a similar effect, ditch your fork
and knife for chopsticks, no matter what type of cuisine you're having. And
if you can't avoid eating while doing something else, pre-portion your food
and tell yourself, "No seconds."
Temptation Trigger: The food on the counter.
If you frequently cross paths with the office candy bowl, you probably
realize that the mere sight of food can cause unplanned eating. In a study
in which office workers kept Hershey's kisses in either see-through dishes
or in opaque, lidded jars, those with the see-through dishes ate two more
chocolates daily. That translates to 50 calories a day and an extra 5 pounds
per year.
Slimming Solution: Stash food out of sight.
At home keep cereal, crackers, and cookies hidden in a top cabinet, and
store extras in the basement or pantry. Research shows that people tend to
put their inventory in visible areas and consume it quickly until it's
depleted to manageable levels. At work, place treats in dark containers,
preferably in a distant office refrigerator, not in your desk drawer. If the
communal goodie jar resides on the desk of someone who sits nearby, offer to
fill it -- and then do so with treats you don't like.
Temptation Trigger: Entree envy.
"Research shows that you can be influenced by other people's food
decisions," says Musante. When out to eat, if everyone orders cocktails,
appetizers, and dessert, you're apt to go with the flow.
Slimming Solution: Be the first to order.
Speak up quickly and order a salad and grilled salmon. "You'll have a
positive effect on what others choose -- and will be less likely to see lots
of tempting foods," says Musante. If everyone wants dessert, order one and
split it.
0
Replies
-
Outwit Your Appetite
By Sandra Gordon
To control the urge to eat -- and eat and eat -- try our simple mealtime
tricks, and see how easy it really is to lose the weight for good.
Plan Wisely
If you've ever polished off an entire bag of chips while watching a
half-hour sitcom, or plowed through a pile or nachos before your entree
arrives, you might think you have little control over your appetite. Yet
research shows that the drive to eat doesn't have much to do with actual
hunger. "Your appetite can be influenced by the mere sight of food, the
portion sizes, and what the people around you are eating or ordering," says
Gerard J. Musante, PhD, founder of Structure House, a weight-loss center in
Durham, North Carolina. Those are just a few of the factors that cue you to
eat when you didn't plan to or to overindulge when you only wanted a taste.
Awareness is key to controlling your appetite. And our temptation-taming
tactics can help.
Temptation Trigger: Generous-size plates, serving spoons, and glasses.
The bigger the plate and serving utensil, the more you'll dish out. In one
study, people at an ice cream social who were given a large bowl and a
3-ounce scooper ate 53 percent more ice cream than those given a smaller
bowl and a 2-ounce scooper. With beverages, research shows that people pour
28 percent more into short, wide glasses than into tall, skinny ones, says
Brian Wansink, PhD, director of the food and brand lab at Cornell
University.
Slimming Solution: Downsize plates and utensils.
If your dinner dishes are larger than the standard 10.5 inches, use a salad
plate for your main dish. Try a tip from Asian cultures and artfully arrange
what's on your plate. A small serving of sirloin, for example, will be less
likely to leave you hungering for more if sliced and fanned on a pretty
plate. Also, use smaller serving utensils, such as soup spoons, for doling
out portions. Replace any squat tumblers with tall, slender drinking
glasses.
Temptation Trigger: Too many choices.
If you always try to have something new for lunch and dinner, your meals are
probably more of a calorie splurge than you realize. "A varied diet
stimulates your appetite," says Hollie A. Raynor, PhD, RD, assistant
professor at the University of Tennessee in Knoxville. The more flavors,
textures, and colors a particular meal offers and the less often you eat
something, the more you'll be tempted to load up your plate because the food
looks good or you're curious about how it will taste.
Slimming Solution: Downplay diversity.
Come up with a standard repertoire of meals. It's easy to get into the habit
of having the same healthy breakfast (whole-grain cereal, skim milk, and
fruit) five days a week, so why not do something similar with dinner? Raynor
suggests rotating five or six of your favorite healthy core entrees. You can
branch out one night a week, if you feel you need to. To beat boredom and
boost your diet's overall nutrient content, vary the fruits and veggies you
use in the repeat meals. Dessert can be the same small dish of low-fat
yogurt every night, jazzed up with almonds, walnuts, strawberries, kiwi,
fresh pineapple, or whatever's in season.
Curb the Overeating Urge
Temptation Trigger: Eating while doing anything else.
Most people are guilty of driving, watching TV, or reading while noshing on
something. "When we multitask with food we consume more without realizing it
and sacrifice a feeling of satisfaction," says Susan Albers, PsyD, a
psychologist at the Cleveland Clinic Women's Health Center in Wooster, Ohio,
and author of *Eating Mindfully* (New Harbinger Publications).
Slimming Solution: Make meals important.
"No matter how busy you are, find a distraction-free spot to sit and eat,"
suggests Albers. Make a habit of taking one mindful bite at the beginning of
each meal and then putting your utensil down. This serves as a speed bump
and slows the pace of the entire meal. For a similar effect, ditch your fork
and knife for chopsticks, no matter what type of cuisine you're having. And
if you can't avoid eating while doing something else, pre-portion your food
and tell yourself, "No seconds."
Temptation Trigger: The food on the counter.
If you frequently cross paths with the office candy bowl, you probably
realize that the mere sight of food can cause unplanned eating. In a study
in which office workers kept Hershey's kisses in either see-through dishes
or in opaque, lidded jars, those with the see-through dishes ate two more
chocolates daily. That translates to 50 calories a day and an extra 5 pounds
per year.
Slimming Solution: Stash food out of sight.
At home keep cereal, crackers, and cookies hidden in a top cabinet, and
store extras in the basement or pantry. Research shows that people tend to
put their inventory in visible areas and consume it quickly until it's
depleted to manageable levels. At work, place treats in dark containers,
preferably in a distant office refrigerator, not in your desk drawer. If the
communal goodie jar resides on the desk of someone who sits nearby, offer to
fill it -- and then do so with treats you don't like.
Temptation Trigger: Entree envy.
"Research shows that you can be influenced by other people's food
decisions," says Musante. When out to eat, if everyone orders cocktails,
appetizers, and dessert, you're apt to go with the flow.
Slimming Solution: Be the first to order.
Speak up quickly and order a salad and grilled salmon. "You'll have a
positive effect on what others choose -- and will be less likely to see lots
of tempting foods," says Musante. If everyone wants dessert, order one and
split it.0 -
Thanks!!!!! I find that eating the same things as my breakfast, lunch and dinner as suggested in the article really helps me when I am losing weight. I have a few meals for each that I interchange. Also, with maintenance. I don't have to "wonder" what I am going to eat! Shopping ahead of time and having my meal ingredients ready are a help. I also try to keep my plate looking very appealing as suggested. It is amazing how beautiful a salad with all the greens and colorful veggies and tomato added along with a few strawberry slices and fresh dill looks on the dinner plate. A piece of fish, maybe part of a sweet potato, some kale--beautiful!!!! I make sure now that the salad covers half my plate! I still use the big plate and just make sure the salad takes up most of the room!0
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Great Refresher... thanks FC. Now just more practice, practice, practice. I do sit down for every meal with the TV off. So I know what I'm eating, get to taste it and not engulf it. Enjoying the ride of feeling and looking healthier! You're an awesome inspiration! Great Work, Keep it up! You go Girl! :flowerforyou:0
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Thanks!!!!! I find that eating the same things as my breakfast, lunch and dinner as suggested in the article really helps me when I am losing weight. I have a few meals for each that I interchange. Also, with maintenance. I don't have to "wonder" what I am going to eat! Shopping ahead of time and having my meal ingredients ready are a help. I also try to keep my plate looking very appealing as suggested. It is amazing how beautiful a salad with all the greens and colorful veggies and tomato added along with a few strawberry slices and fresh dill looks on the dinner plate. A piece of fish, maybe part of a sweet potato, some kale--beautiful!!!! I make sure now that the salad covers half my plate! I still use the big plate and just make sure the salad takes up most of the room!
I agree! I now use much smaller plates and do the same thing as you mentioned make it eye appealing instead of standing and eating or as beagle said, shutting the TV off and enjoying your meal...it's our fuel...for our bodies.... We don't want to take longer at the gas station pumping our gas than we do fueling our bodies!
FC
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