Switch your dishes
“Many times, we eat with our eyes more than our stomach,” says Erin Palinski-Wade, RD, CDE, author of 2 Day Diabetes Diet and Walking Off The Weight For Dummies. “If you place a small portion on a large plate, you automatically assume the meal will be less satisfying. However, by placing food on a smaller plate, the plate looks filled which in turn allows you to feel more satisfied.” A study published in the International Journal of Obesity found that eating food from a plate with a wide colored rim may trick your brain into thinking your meal is about 3 percent larger than it actually is. If you are watching what you eat, try the healthy diet plan nutritionists use to lose weight.
Repaint your dining room
Good news for those who enjoy channeling their inner interior decorator: Palinski-Wade suggests painting over or getting rid of everything in your dining room (or your usual eating environment) with red and yellow tones. “These two shades can trigger an increased appetite, as well as an increased speed of eating,” she says. “If you look at the color of most fast food chains, you will see that this works! Instead, dining in a blue-colored room will help you feel more relaxed and eat at a slower pace.”
Dim the lights
“Research has shown individuals tend to eat slower in dimly lit rooms than in brightly lit ones,” says Palinski-Wade. In fact, investigators from Cornell University gathered 62 customers and divided them between two dining areas—one room contained bright lights and loud music while the other room added indirect lighting and the sounds of soft jazz. The study volunteers who ate lunch in the “fine dining atmosphere” consumed about 6 percent less food than those in the “louder” room. And while those in the quieter environment were less likely to ask for seconds, those who did took in 14 percent fewer calories than the participants in the other group. Steal these other 14 secrets of women who never diet.