Strategies for clean plate syndrome

Fredrigo
Fredrigo Posts: 134 Member
in Health and Weight Loss
So this week I've become acutely aware of the fact that I feel compelled to clean my plate. I know it's a childhood behavior but it really does make me act like a human garbage disposal sometimes and no matter how healthy the meal is there are times when afterwards I realize I was satisfied before I stopped eating or I'll even be full and if I'm eating with slow eaters I will start eating again since there is still food on the table.

I've successfully done some things but would like to hear if anyone else struggles with this. Things I do right now are.

*use smaller dishes
*eat with chopsticks (to keep pace with slower eaters)
*pack lunches while dishing up dinner so there aren't "seconds" around
*avoid ordering combos when all I want is one item.
*I haven't been as successful with ordering half of my meal to be boxed up when eating out because if other people are still eating I have a tendency to open the box and start eating from it.

I'm staying within my calorie goals I just know I could be doing even better if I could relearn this behavior.

Replies

  • AllTehBeers
    AllTehBeers Posts: 5,030 Member
    This is something I struggle with too. I'd rather feel like I'm eating a ton of food then pay attention to when I'm full. One of the first things I did was replace portions of meat or starches with vegetables. I'll eat half a chicken breast but fill my plate with 200 calories of green vegetables. It gives me that "eat my fill" feeling without over doing the calories. I do this with salads too. I'll eat a whole bag of salad mix in one sitting. Its about 70 calories for the mix and 100 for the dressing. I'll add mushrooms and olives if I want a bit more meaty feel to it.
  • Mollie007
    Mollie007 Posts: 73
    Yep! I do this, too! The smaller plate thing really helps a lot. I hadn't thought about using chopsticks. That's a good idea! I know for me, I love that "FULL' feeling you get when you eat someting heavy like chicken fried steak and mashed potatoes. I think it's just one of those things that's going to take a really long time to unlearn. :(
  • nxd10
    nxd10 Posts: 4,570 Member
    I usually go out to eat with my husband and almost always split with him.

    If you're at a restaurant, you have a great strategy of asking them to pack half right at the start. Order something like carrot sticks or some other finger food that you can munch while other people eat. Or eat a clear broth (chicken soup at least) as an appetizer so you eat that and half your meal for way fewer calories. You can even use a glass of tomato juice and drink that before you start your meal.

    At home, we put bowls of radishes or nuts or carrots or celery on the table. Low carb tortillas cut in 1/4 are only 15 calories each.

    OR . . . learn to chew slowly and more. I eat way too fast. I have been trying to count my chews. I have also tried to make myself put down my fork between bites to slow myself down. It's a great habit (I learned it from a speech therapist working with my elderly dad on swallowing problems.)
  • Katla49
    Katla49 Posts: 10,385 Member
    I often order from the lunch menu when the restaurant allows that option. The portions are more my size and I miss out on some of the high calorie extras that come with a dinner. We'll be traveling for the holidays, and good restaurant strategies are timely help. I love the idea to have them box half your order before it is served.

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