Setting the table for weight loss

1. Sit down at the table

If you eat in the car, standing at the kitchen counter, or sitting in front of the television, you’re less likely to practice what’s called “mindful eating.” Eating while distracted can lead to overeating because your attention is elsewhere, making you more likely to eat past the point of where you’re satisfied.

2. Clear the clutter

Reducing the clutter on the table or around where you eat can help you eat less. Research shows that sitting down to a cluttered table can increase anxiety and distraction, which can lead to overeating.

3. Chew slowly

While eating it takes 20 minutes for our brains to realize our stomachs are full. You can reduce your caloric intake by taking smaller bites, savoring the flavor as you chew, and finishing chewing before you put another bite in your mouth.

4. Use smaller dinner plates

Over the past 30 years, the size of dinner plates in America has grown from 9 inches in diameter to 12, or even 13. It’s all part of the trend of rising portion sizes, which can lead to weight gain. Try using luncheon or salad size plates to help reduce your portion size.

5. Section your plate

When you serve your food, mentally divide your plate into sections and fill half with fruits and vegetables, one quarter with lean protein and one quarter with whole grains. You can even shop for plates that are divided into half and two quarters to help with this process.

6. Color matters

Colors are linked to our emotions, and often, so are our appetites. Brown, blue, gray, and dark purple tend to be more calming. Red, orange, and yellow excite us more, even raising our blood pressure slightly, and therefore can stimulate our appetites. This can apply to both the color of the food, as well as the place setting.

7. Drink more water

Sometimes when you’re thirsty, you may confuse that for being hungry which can cause you to reach for something salty to eat rather than a drink of water. Set the table with a glass of water, and drink a glass before you eat, because staying hydrated may also help you eat less.