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Shrink Your Plate To Shrink Your Gut

Mindful Eating

Using smaller plates can help you reduce your calorie intake and promote weight loss. Here’s how:

  1. Visual Illusion: Smaller plates make the same amount of food appear more abundant, tricking your brain into thinking you’re eating more and feeling fuller sooner.

  2. Portion Control: Smaller plates provide a physical cue to serve smaller portions, helping you avoid overeating and stick to your calorie goals.

  3. Mindful Eating: Smaller plates encourage slower, more mindful eating, allowing you to savor your food and recognize satiety cues before overindulging.

Studies have shown that using smaller plates can lead to a significant reduction in calorie intake, especially when combined with other weight loss strategies. For instance, one study found that participants who switched to using 9-inch plates consumed 22% fewer calories than those who used 12-inch plates.

Here are some additional tips for using smaller plates effectively:

  1. Choose the Right Size: Opt for plates that are 9 inches or smaller in diameter. Avoid using serving platters or large plates as your main eating dishes.

  2. Fill Half with Vegetables: Start by filling half of your plate with non-starchy vegetables, which are low in calories and high in fiber, promoting satiety.

  3. Fill Quarter with Protein: Divide the remaining plate space into quarters and fill one quarter with lean protein sources, such as fish, chicken, or beans.

  4. Fill Quarter with Grains or Starches: Dedicate the last quarter to whole grains or starchy foods, such as brown rice, quinoa, or sweet potatoes, in moderate portions.

  5. Avoid Distractions: Focus on your meal while eating. Put away phones, TVs, and other distractions to enhance mindful eating and prevent overconsumption.

  6. Listen to Your Body: Pay attention to your hunger cues and stop eating when you feel comfortably full, even if there’s food left on your plate.

  7. Make it a Habit: Consistently use smaller plates to make it a habit and reap the long-term benefits for weight loss and overall healthy eating.

Here’s To Your Health.

Published By Terrance Hutchinson, Certified Health and Wellness Consultant and Coach

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