Five ways to limit meal volume

While thinking of keeping the amount of meal to diet, we often eat too much. Therefore, there seems to be a method effective for people who wish to restrict their diet somehow.

There are things that make it visually recognize how much you are eating, and things that seem to be useful at the party. Ultimately it will be decided by our own will, but it seems to be useful.

Details are from the following.
Five Ways To Trick Yourself Into Eating Less | Newsweek By The Numbers | Newsweek.com

1. Prepare on dishes that are smaller than current dishes


If you serve the same amount of meal, you can make the illusion more feeling if you are served on a smaller dish than placing it on a large dish. Also, there is a tendency to serve up a large amount of dishes on a large dish, so if you are going to restrict your meal, it is better to serve with a smaller dish.

2. Do not tidy up the dishes on the table during meals


You can not recognize visually how much you ate by eating dishes (such as bones) on a plate or dish during meals. You can limit the amount of meal by visually realizing how much meal you eat by leaving dishes etc in front of you.

We conducted an experiment to have chicken eat divided into groups that do not clear bones on the dish and groups that do not clean up, and the results show that the average dietary amount of the group cleaned up is 7 per person, and the group that does not clean up is 5 It is said that.

3. Serve on dishes and bowls to eat


Even if you eat packaged foods such as sweets without dish it on dishes etc, I do not know how much I am eating, so I seem to eat too much. It is said that you can restrict the amount of meal because you can see how much you ate as much as you eat the contents of the bag on a dish or ball with the amount of contents visible.

4. When eating with lots of people, pace with the eaterest person


It seems that there is a tendency to eat too much everyday when you eat lots of food. In general, when you eat with other people, you eat 35% more than you eat alone, and when you eat with more than 7 people tend to eat about twice as much. When eating a large number of people, attention to meal amount drops less than usual, staying time becomes longer, and the amount of meal to be increased accordingly increases.

So when eating with a large number of people, it is good to try to eat at the same pace as the person who eats slowly with the first meal. Eating slowly does not eat too much before getting a feeling of fullness, and it seems that the amount is suppressed.

5. Do not trust your judgment


Most people estimate the number of calories ingested by themselves so low that they are often far from the actual number of calories they consume. When I am thinking that I eat at a restaurant that offers healthy cuisine, especially judgment is dull and I need attention.

Asking how many calories I had in a meal at a McDonald's and a person dining at a subway, the people who were eating at McDonalds were about 25% more than the number of calories actually consumed Although I expected less, he predicted that those who had eaten on a subway that was more healthy than McDonalds had consumed only about one third of calories than the number of calories actually consumed.

Basically it seems better to think that you are ingesting more calories than you think.