Who has lost a significant amount of weight using...

for me it is same size plate but weigh [not eyeball] everything, and yes lots more veg

I've just cut out the junk food and cut back on the amount of meat,so not really smaller plates just smaller portions more often, fruit and veggies every day and less of the obviously bad stuff, should be 20Kg's lost in just over 4 months as of sometime next week

good idea on the smaller plate tho i can see how mindwise that would trick your body into thinking you're eating more.

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Why not just weigh everything? You have to weigh it all to log it anyway so you know the calories it will be more accurate than guessing which is what you will be doing with plate size

Mine has been all about portion control! I eat the same food as I did before just in smaller quantities, I weigh everything, definitely use less oil than before ... Smaller plates do fool the brain but its not the deciding factor! Weigh weigh weigh, every crumb! As i cook most of my own food ive found that the recipe calculator is my best friend

Big plates make portions look tiny
small plates make portions look larger

it fools your brain, I've naturally progressed to smaller plates since all my portions are small (I do 5-6 meals, as i cant eat large portions now)

Great photo!

...Smaller plates

I'm making some serious body composition changes using bigger plates.... i.e. 10kg ones. I'd like to get 20kg or 45lb ones though. There's only so much space on a barbell to put plates and too many small plates will result in a barbell that's full of plates but isn't all that heavy.

sorry, couldn't resist

to avoid overeating, I think the size of your plate is largely irrelevent, you can make a conscious effort to put less food on a larger plate. I think that eating more slowly and savouring your food may help a lot of people to learn to listen to their body's signals and stop eating when satisfied. Also, giving yourself permission to stop eating when satisfied rather than feeling compelled to clear your plate (you can put leftovers in the fridge for later if you don't want to waste food). Personally, I'm careful to listen to my body's signals regarding hunger and satiety, but in my experience it only helps for maintaining my weight. It doesn't work when I'm cutting. For that, I need to count calories to be sure I'm actually eating at a deficit. Left to my own devices I eat at maintenance or a slight surplus (which I'm doing on purpose right now as I'm bulking, i.e. lifting heavy, eating when I'm hungry and gaining weight very slowly, which is happening without tracking, but I'm prepared to start tracking again if I'm not seeing the results I want).

To get ripped (i.e. visible abs, lots of muscle definition) would require cutting for the vast majority of people. And for people that tend to undereat and not feel hungry, they typically have a lot of trouble gaining muscle mass as they struggle to eat enough to do so, so they might find cutting phases easy, but bulking phases really difficult. To sum up I don't think anyone is going to get ripped just through natural appetite control, it's going to take more than that in either bulking or cutting phases (or both for some people). HOWEVER for someone who just wants to get to and then maintain a healthy body fat percentage and not be ripped/shredded, it may work for some, it would probably work for maintenance for many people, while others will need to track their nutrition to be sure they're eating at a deficit for losing fat. A few people may need to continue tracking long term in order to maintain, if their appetite regulatory systems are not functioning as they should (damage to the hypothalamus can cause problems like this, and there's probably also genetic variation in how well people's appetite systems work)

i thought this was referring to weight plates.....
they are as small or big as is challenging for you.

my plates are the same size. i use volumetrics.
i want to eat as much food as possible.
i don't eat shakes, bars,often. i get my nutritents from real food.
lots of protein, fiber, gallon or more of water.

if slowing down helps you enjoy your food more, sure do that too.

Smaller portions--serving sizes and lots of reading. I'm a member of the clean plate club generation so if I leave food I think of the starving children all over the world -- just what I was taught as a child.

Saying that, I've found that increasing lower calorie foods and eating more of those, eating half portions of starches so that I don't feel deprived of yummy happy foods, and moving more was the secret of my success.

For some reason, if I don't have three different foods on my plate or at a meal, I feel there is something missing. And of course if there is no "dessert" I just feel like I'm missing something. So there's my plan for the day. I pack my lunchbox for 2 meals and three snacks, making sure to cover the chocolate and peanut butter areas and on Fridays making sure I have room for a Hershey's Nugget or a mini candy bar.

I did this for 15 months straight and lost 113 pounds. I'm on maintenance now, struggling with the chocolate cream oreo cookies (again--one serving size).

For me same size plates, smaller portions.

We have! I switched to five inch plates. My husband and I removed our regular dinner plates in favor of the smaller ones. Here is a photo that I like.

I have my dinner with my family, so I would feel singled out if I have a smaller plate. What I do is weigh my food so I know exactly how much I'm getting, then savour my food more, hold it in your mouth longer, chew slower, it allows you to feel more satisfied by your meal and allows you to properly establish when your full, I've found when I just shovel food in I neglect the feeling I'm getting from my tummy because I'm too focussed on eating, then overeat.

Try it, it works. You appreciate your food more too.

Hope that helps

I tried the smaller plate years ago. Turns out i must be smatter than the plate, for the plate did not fool me and i eventually went back for seconds.

What i do now is absolutely overload on vegetables. Probably the one good thing ive been doing for years.

Its not uncommon for me to devour 1/2kg of Vegetables in a sitting.

Doesn't leave much room for much else, and i always make sure i munch them down before anything else.

Nah. Mine have just gotten bigger...

Hi5

And OP, I'm pretty sure I can safely say that no one has ever gotten "ripped" using smaller food plates. I have heard of it being a way to help teach people about portion control though, which helped them lose weight