1) Change What’s Visible
You don’t have to throw all that tasty junk food in the trash. But you do have to make sure it’s not sitting out, calling to you all day.
2) Change What’s Reachable
Make eating more food a hassle.
3) Plan Ahead
The skinny people at the buffet looked at everything, made a plan and then grabbed their food. The heavy people just dove right in.
4) Slow Down
The heavy people at the buffet chewed 12 times per mouthful. The skinny people chewed an average of 15 times. Research shows eating slower gives time for the “fullness” signal to kick in.
5) Variety Is Not The Spice Of Weight Loss
This is one of the reasons we overeat at buffets: we want to try everything. Give people three options and they eat 23% more than if they only had one choice.
Why is there an obesity epidemic? It’s not because we eat the wrong things or we lack exercise.
Research shows that, plain and simple, most of us just eat too much:
Reported consumption increased by 268 calories for men and 143 calories for women between the two surveys. This increase is more than enough to explain the increase in steady-state weight… The available evidence suggests that calories expended have not changed significantly since 1980, while calories consumed have risen markedly.
That’s hardly shocking.
But what’s interesting is there’s a way to fix this that doesn’t involve exercise or being deprived of your favorite foods.
No, this is not some silly pitch for low carb, low fat, Crossfit or the magical supplement of the week. Actually, it’s about psychology.
Brian Wansink is a Cornell researcher who studies how we eat. He was appointed by the White House to head up…
View original post 2,721 more words