for the following habits, please answer “yes” or “no”
1. Use large plates, spoons or bowls.
2. Chat or watch TV while eating.
I want to save time, so I eat in a hurry.
4. Use a wide and short cup.
5. Throw away the bones and vegetable residues immediately, and clean them up together after dinner.
6. I like to serve many dishes.
7. The light in the dining space is poor.
8. The dishes are arranged close to oneself.
I. yes > no
You may have eaten too much unknowingly. A little attention before sitting at the table next time can change this situation.
According to a study by Cornell University in the United States, people who use large bowls of ice cream eat 31% more than those who use small bowls. Therefore, changing small dishes and bowls is a good way to regulate appetite. The principle of the cup is the same. The slender cup contains less drinks than the wide and short cup, but it can trigger the same sense of satiety.
It takes about 20 to 30 minutes to transmit information from the digestive tract to the brain to feel full, so slowing down the eating speed can also reduce the amount of food. A study in the American Journal of clinical nutrition pointed out that eating while watching TV or listening to the radio can make people eat too much unconsciously. Eating with friends and chatting happily may also make you eat more than 20% of your food.
2. Yes = no
It’s too late to change everything. Let’s start by improving the dining space.
Turn on the light so that every dish can be seen clearly; Don’t take away the bones first, which can help the brain to judge how much it has eaten. Scientists at Cornell University calculated the amount of spicy chicken wings eaten by spectators watching the football match. They found that if the waiter immediately removed the chicken bones, everyone would eat 28% more on average.
And the increase in the number of dishes will also induce people to eat more. The researchers divided three large bowls of dried fruit into 12 small bowls and put them on the table for guests to take. As a result, each of them ate nearly 20% more.
You only occasionally eat too much unconsciously. With a little skill, you can avoid this problem.
Make the food that has not been eaten and has been eaten clearly, and increase the difficulty of eating, such as placing the high calorie food on the table far away and covering the plate. The two principles of “clearly visible” and “difficult to eat” are effective ways to combat obesity.