Larger Plates Make You Eat More Regardless Of Self-Control, Cambridge Study Shows
This One Simple Change Could Help You Lose Weight
Natasha Hinde— The Huffington Post UK
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New research shows that having a bigger plate of food or being served larger portions makes us eat more.
In a review of 60 studies, scientists from the University of Cambridge found that portion size has a big effect on the amount of calories you consume.
The more food people were given, the more they ate - regardless of whether they had demonstrated good self-control in the past.
Researchers say their work helps to challenge common misconceptions that lack of self-control is why people overeat.
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Gareth Hollands, from the behaviour and health research unit at Cambridge, said: "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.
"There has also been a tendency to portray personal characteristics, like being overweight or a lack of self-control, as the main reason that people overeat.
"In fact, the situation is far more complex. Our findings highlight the important role of environmental influences on food consumption."
He added that helping people to avoid "over-serving" themselves or others is likely to be an effective way of reducing overeating on a wider scale.
The idea of shrinking your plate to cut down on calories and lose weight isn't a new one.
The 'Small Plate Movement' encourages consumers to reduce the size of their dinner plates from the average 12" plate to a smaller, 10" plate.
Advocates of the movement believe that people who adopt this approach can lose 18lbs by changing plates.
8 Ways To Lose Weight Without Really Trying
Shun carbs two days a week(01 of07)
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Women who cut out carbs twice a week, eating normally the rest of the time, dropped about 9 pounds on average, compared to just 5 pounds among women who restricted overall calories to 1,500 a day, according to research from the University Hospital in South Manchester in England. To put the approach into practice, eat lean protein, healthy fats like olive oil, and non-starchy vegetables like kale, mushrooms, broccoli, and tomatoes on the low-carb days, skipping bread, pasta, and root vegetables like potatoes. (credit:Adam Gault via Getty Images)
Get more sleep(02 of07)
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“Sleep-deprived people secrete more of the hormone that makes people hungry (called ghrelin), and less of the hormone that says, ‘I’m full’ (leptin), so they eat more,” says Craig Schwimmer, M.D., a sleep doctor in Dallas. “Sleepy people also tend to reach for simple carbohydrates like muffins and bagels for a burst of energy—the last thing they should eat if trying to lose weight.” When researchers at the University of Chicago restricted healthy volunteers to four hours of shut-eye for two nights, their changing leptin and ghrelin levels increased their appetite for calorie- and carb-dense fare by 45 percent. (credit:Pete Barrett via Getty Images)
Keep a food diary(03 of07)
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According to the Activity Exchange, a start-up that examines data from personal fitness devices like FitBit, the single most effective strategy for losing weight is recording one’s food intake. “People who logged their meals three times a day lost on average 20 pounds over a year,” says spokesperson Jialu Chen of the company’s research. Reflecting on what you eat creates awareness that can help change unhealthy eating patterns. Just record every meal—in a journal, on a calendar, or even a smart phone. (credit:Martinina via Getty Images)
Dress the part(04 of07)
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Taking pride in how you look helps you keep your weight goals front and center, says Katie Rickel, Ph.D., a clinical psychologist specializing in weight management in Durham, N.C. “Wearing stylish clothing that makes you feel attractive—as opposed to comfy sweats and lounge wear that hide your body—will encourage you to eat in a way that shows you care about your appearance and your body,” she says. (credit:Jupiterimages via Getty Images)
Skip sweet drinks(05 of07)
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When researchers at Johns Hopkins Bloomberg School of Public Health compared different strategies for losing weight (including cutting calories overall or all liquid calories) among a group of 810 people, only those who cut sugar-sweetened beverages experienced statistically significant weight loss. Those who cut a single sweet drink a day shed about a pound and a half over the course of the study. “I simply eliminated soft drinks and dropped two pounds in just one week,” confirms Eli Sapharti, a weight-loss coach in Ft. Lauderdale, FL. Try skipping one sweet drink a day to jumpstart weight loss. (credit:Peter Dazeley via Getty Images)
Use smaller plates(06 of07)
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A Cornell University study found that people consistently over-serve themselves when using larger dinnerware, thus consuming more calories. “The average plate in the 50s was 9 to 10 inches across,” says Kat Whitfield, a sports trainer in Raleigh, N.C. “Today most dinner plates are 11 inches across and bigger.” One tip: Buy vintage dinner plates at antique and second-hand shops. If you have larger plates, fill half of each with vegetables. (credit:Image Source via Getty Images)
Eat out less often(07 of07)
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University of Toronto researchers recently calculated the average calorie count of meals at 19 sit-down restaurant chains at 1,128 calories—more than half of the recommended 2,000 calories a day for healthy adults. So just eating in could trim your waistline—while fattening your wallet! (credit:Getty Images)