Weight Loss Tip: no.688
Eating less during a meal may be as simple as reducing the size of tableware.
Care to guess why?
Yup, eating from a small plate can help you eat less by not only reducing the portion size but also tricking your brain into thinking it’s eaten more food via the perception of the plate appearing fuller than the same amount of food on a larger plate. Speaking to that, the larger the plate is, the more food you’re likely to serve to fill the empty space and if that space isn’t filled, the less food your brain will think you’ve eaten. Respectively, that can result in larger than necessary portion sizes and a greater possibility of going back for more food than your body actually needs.
As for eating with smaller utensils, they can help you eat less because you can’t fit as much food into each spoon- or forkful as you would with bigger cutlery. This in turn slows down how fast you eat, which prevents taking in more calories than are necessary at a meal because the brain is allowed time to receive signals from the stomach that it’s full. Studies have also found that eating slowly increases the sensation of fullness and results in greater suppression of ghrelin, a hormone that stimulates appetite. Both of those things together can lessen intake after eating by making you less inclined to eat between meals and reducing how much you eat at subsequent feedings.
Weight Loss Tip
no.688
Glossary: calories, food, hormones
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