Beverly Monical

Did you know that the average American makes more than 200 decisions about food everyday? Many of these decisions are subconscious. These subconscious decisions often “trap” us into eating extra calories than we need. The result from this is “Slow but steady weight gain” as we age. I found 7 practical strategies to help you limit these extra calories.

Food psychologists have studied why we eat the way we do and why so many people are overweight. The answers are not surprising to me at all. They range from package and portion size to plate shape and circumference, the presence or absence or others, the lighting in the room and the variety of foods offered.

If you decrease your calorie intake by 200 calories a day, it will add up to a twenty pound weight loss in a year without surgery or starving yourself. Begin by leaving 4-5 bites on your plate or reducing your portions by 20%. Look at some more strategies below.

• Use smaller plates, bowls, and utensils, and serve smaller portions. In several studies conducted at Dr. Rolls’ laboratory, people ate 30–50% more when they were given larger vs. smaller portions. They often didn’t notice they were eating more, and they didn’t feel any fuller. So think small: Down-size your dishes and serving utensils take advantage of the new 100-calorie snack packs (or make your own), and when you eat out order the small instead of the medium or large.
• Track the calories you eat- Studies have shown keeping a food diary is very helpful when attempting to lose weight. Foods eaten at mealtime but also impromptu nibbles like that handful of M&Ms or those leftovers you snacked on before bedtime will add a lot of calories. One study found that fast-food eaters who ate supersized meals underestimated their calorie content by about 40% on average.
• Visualize how much you intend to eat beforehand. To prevent overeating, try to visually plan how much you intend to eat before you start a meal.
• Limit variety. Buffets are not a good choice. A spread of diverse foods encourages overeating. So limit your plate to no more than two items at a time. You can refill it if you like, but always stick to the two-food limit.
• Hide the candy and other snack foods. Research shows that people who see more food eat more food.
• Do not get distracted. Make it a rule to never eat in front of the TV or while reading. You’re not paying attention to what you’re eating — and that’s an invitation to overeat and consume extra calories.
• Eat alone whenever possible. Research shows that people eat at least one third more when they eat in the company of others, probably because they’re not paying close attention to what they consume, the meal lasts longer (allowing more opportunities to nibble), and they may eat to keep up with what their companions are consuming.

Along with these suggestions I also suggest exercising daily. The more calories you burn, the faster those unwanted pounds will come off too. Check out my other articles and videos on fat and weight loss. I appreciate comments below too.

I am available for coaching to help you meet your weight loss goals. Call me at 336-430-7393 to schedule an appointment.