Want To Lose Weight? Use A Smaller Plates
There is a very simple “trick” that sciences shows can help you lose weight: Use a smaller plate or bowl.
That is the takeaway of a new analysis if dietary studies that finds people consume more food and drinks when they use larger plates.
The research, carried out by the University of Cambridge and published in the Cochrane Database of Systematic Reviews, indicates that eliminating larger-sized portions from the diet could cut nearly a 3rd of the calories consumed by a typical American adult.
“It may seem obvious that the larger the portion size, the more people eat, but until this systematic review the evidence for this effect has been fragmented, so the overall picture has, until now, been unclear,” said Gareth Hollands, MD, who helped conduct the review. “There has also been a tendency to portray personal characteristics like being overweight or a lack of self-control as the main reason people overeat. In fact, the situation is far more complex.
“Our findings highlight the important role of environmental influences on food consumption. Helping people to avoid ‘over-serving’ themselves or others with larger portions of food or drink by reducing their size, availability and appeal in shops, restaurants and in the home, is likely to be a good way of helping lots of people to reduce their risk of overeating.”
Use smaller plates, simple.
Overeating increases the risks of heart disease, diabetes, and many cancers.
To reach their conclusions, researchers analyzed results from 61 high quality studies involving 6,711 participants. These findings, published in the Cochrane Database of Systematic Reviews, indicated people consistently consume more food and drink when offered larger-sized plates than when offered smaller-sized plates.
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Paul Ebeling
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