A 2012 report in the Journal of Consumer Research identifies the average plate size in America as having grown 23% between the years 1900 and 2012, from 9.6 inches to 11.8 inches. Running the math, the article explains that, should this increase in plate size encourage an individual to consume just fifty more calories per day, that person would on an extra five pounds of weight...each year.
1. Use Small Plates - Using smaller plates starts a chain reaction. When you use a small plate, you get smaller portions which means you take in fewer calories. When you take in fewer calories than you normally would you start to lose weight.
2. Serve Sequentially - Eat the vegetables, rich in nutrients and vitamins, first. If you leave them to eat last, you will rarely finish your vegetables. They'll just sit there piled up on the side of the plate.
3. Remove Temptation - Remove any temptation from where you eat. People are driven by convenience. If when you're hungry, junk food is easily accessible, you're more likely to eat it. If you don't have junk food in the house, you're probably not going to run out to the store to get it. You're going to eat the healthy food you stocked instead. Always make sure you have healthy options with you and the junk is locked away.
4. Enforce a Rhythm - Don't eat when you are hungry; it is already too late and you will binge. Instead, eat frequently so that you never get hungry. You will actually consumer fewer calories this way.
These are just some of the things you can do to manage your weight. For more help with a weight loss plan, healthy products, and weekly, personalized coaching from our experienced and licensed nurses, give us a call!
