Want to benefit your waistline? Monitor your plate size. There are many, many, many rules and guidelines and suggestions in fitness and dieting these days, so many I could never begin to list them all. One rule, however, I think is simple, yet very important, portion size. We are told, that we need to watch how much food we put on our plate, and stick to the rule of avoiding the urge to go back for seconds. Let’s take it back to the basics though, something very essential, that is very easily overlooked: plate size. I know, sounds simple, but plate size can make all the difference in how much you consume at any single meal.
Findings on Thenondietermindset.com, show that plate size does truly matter when it comes to eating, because we usually tend to eat what we put on our plate. So instead of measuring food, as a diet would have you do, begin with changing your plates instead. Think about the total diameter of the plate including the rim or border, do not allow portions to reach outside of these diameters. Our minds can play sly tricks on us but sometimes we can use these little tricks in our favor. If we fill the entire diameter of a 8 inch plate with food and eat all of it, we will feel satisfied, whereas if we fill only half of the diameter of a 12 inch plate, we will feel the need to go back and get more, as if we have been deprived in some way.
We are all bound to be put in situations that make it difficult to make the right food choices, but using some basic and simple reminders we may just be able to keep ourselves in check: If you are heading somewhere you know there will be a lot of food and temptation (i.e. eat before you go to a party or grocery store. If you go on a full stomach your brain is able to make rational decisions about food. When snacking, portion your snack into a small bowl, you are more likely to consume large amounts if you take the whole bag. When dishing up for a meal, use a salad plate, as opposed to a dinner plate, this will help with portion control, and remember not to go back for more.
Drink water, avoid alcohol, soda or any sugary drink. Drink tea for flavor, which had been shown to promote a higher metabolism in studies. Use daily opportunities to gain small bits of exercise, take the stairs rather than the elevator, park at the end of a parking lot and walk, or take a big step and ride your bike or walk to work. The bottom line taking all of the above into account, remember the basic rule. You will be pleasantly surprised that by heading this bit of advice, your weight loss goals will benefit. Staying fit and dieting are not so easy to do, or not easy for most of us. Hold yourself accountable and make sure to tell others your goals and desires to make a lifestyle change. Think about getting a personal trainer who will keep you on track with your exercise routine.