The amount of food we eat is influenced by many things around us, and we don’t even know it.
If we use a bigger plate for instance, we’ll put more food on the plate (and end up eating more). Or if we were presented with more variety, we’ll also end up eating more. Or if you eat with more people (vs eating alone), you’ll also end up eating more (unless you’re already a heavy eater, then you’d end up eating less).
The great thing about all this is that this can also help you lose weight effortlessly, without needing much willpower. You can tweak your environment so that you’ll end up eating less, such as by using smaller plates or having less variety. And because the stomach is really a bad judge of how much we’ve eaten, if you just eat 20% less using these tricks, your stomach can’t even tell. You won’t feel deprived.
And over time, you’ll slowly but surely lose weight. Just by drinking one less can of Coke everyday for instance would make you 6kg lighter in a year. Just one less can of Coke.
That, in a gist was what my talk today at BarCamp Singapore 6 was about. I don’t intend to share my slides, partly because they’re in a mess, but more because the research findings I talked about is mostly from the book Mindless Eating: Why We Eat More Than We Think by Dr Brian Wansink (Amazon affiliate link), and you should buy or borrow it for yourself.
Mindless Eating is one of those rare non-fiction books combine sound and accurate information with fascinating insights and are entertaining and easy to read. I first read it from a library, but it was so good that I had to own one for myself.
It’s filled with numerous experiments that give insight into things that affect how much we eat, and how we can manipulate our environment so we will cut down the amount we eat.
One last tip. If you’re eating stuff like chicken wings or other foods that leave behind some ‘residue’ (like bones or shells or sticks etc.), don’t let the waiter clear it – you’ll end up eating less with the ‘residue’ in sight.
Thanks to all who attended my talk!
*** Update ***
Designer/illustrator Bernadette Quah drew a lovely visualization of my key points while attending my talk: