By Trey Triplette with 3natural Bionutrition
1. Bring Your Own Food
1. Bring Your Own Food
- when attending social events bring a food item(s) that fits your nutritional goals
- limit the number of high-calorie and saturated fat foods on your plate
- research has shown that when faced with a variety of foods with different tastes, textures, smells, shapes, and colors, people eat more―regardless of their true hunger level
- avoid creating a personal smorgasbord as it can decrease what you eat by 20 – 40 %
2. Eat Before Going to Social Events
3. Manage Your Portion Size
4. Keep Up the Exercise
5. Control Your Environment
6. Keep Healthy Snacks at Work
- eat breakfast as this has been shown to prevent overeating later in the day
- pop a sugar-free mint in your mouth….
- when you’ve had enough (and don’t want to eat more), the feeling of a fresh palate can curb additional desires to eat
- avoid fast-food places that emphasize red in their color schemes….
- red has been shown to stimulate the appetite more than many other color
3. Manage Your Portion Size
- use smaller plates and serving utensils
- try a salad or dessert plate for the main course and a teaspoon to serve yourself
- In a study conducted at the Food and Brand Lab at Cornell University:
- people served themselves 31% more ice cream when using oversize bowls compared with smaller bowls
- subjects served themselves 57% more when they used a 3-ounce scoop versus a smaller scoop.
- people served themselves 31% more ice cream when using oversize bowls compared with smaller bowls
- pour drinks into tall, skinny glasses, NOT the fat, wide kind. You’re more likely to pour 30% more liquid into shorter, wider glasses
4. Keep Up the Exercise
- break it up
- if you don’t have time for your daily four-mile walk, do a few 10- or 15-minute spurts of exercise throughout the day to meet the daily recommended amount of 30 minutes per day
- these spurts can be just as effective at maintaining overall fitness as one continuous workout
5. Control Your Environment
- eat with a small group when you can or sit next to a healthy eater or someone who eats slowly, so their pace can slow yours
- dining with 6 or more people can cause you to eat 76% more because the meal can last so long (after 1 hour of staring at the food, you’re more likely to have seconds)
- at a big sit-down meal, be the last person to start eating and the 2nd one to stop eating
- wait for ALL the food to be placed on the table before making your selection(s)
- people who make their choices all at once eat about 14% less than those who keep refilling when each plate is passed
- keep visual evidence of what you’ve consumed
- leave an empty bottle of wine or beer in view and you’ll be less tempted to drink more
6. Keep Healthy Snacks at Work
- keep communal office goodies out of view, either in an area that isn’t as highly trafficked or in dark containers or covered dishes.
- In a study
- people ate 26% more Hershey’s Kisses when the candies were in clear dishes versus covered dishes
- when the chocolates were placed 6 feet away, the average person ate only 4 a day, as opposed to 9 a day when they were within arm’s reach.
- people ate 26% more Hershey’s Kisses when the candies were in clear dishes versus covered dishes
- thirst is often mistaken for hunger so stay hydrated throughout the day
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