5 Ways to Beat Mindless Eating

Changing How – Not Just What – You Eat Can Make It Easier to Get to, and Stick to, a Healthy Weight

Most of us are blissfully unaware of what influences how much we eat. That is what makes mindless eating so dangerous. We are almost never aware that it’s happening to us. Follow these practical tips to make it easier to eat less:

1 SEE IT BEFORE YOU EAT IT.

Put everything you want to eat on a plate before you start eating. People eat about 14 percent less than when they take smaller amounts and go back for seconds or thirds.

2 MAKE THE MEAL GO FURTHER.

Use smaller serving spoons, and set the table with smaller plates. Diners serve themselves up to 57 percent less when using smaller plates or bowls and smaller serving utensils.

3 “DE-CONVENIENCE” TEMPTING FOODS.

Put them in a hard-to-reach cupboard. Reseal packages and wrap the most tempting leftovers in aluminum foil and put them in the back of the refrigerator or freezer.

4 SNACK ONLY AT THE TABLE AND ALWAYS ON A CLEAN PLATE.

This strategy makes an impulse snack that much less convenient.

5 EAT HEALTHY FOODS FIRST.

At a party, use the volume approach to make yourself feel full. Chow down on healthy stuff (like broccoli, cherry tomatoes and carrots), and then see if you have room for the rest.