In the quest to lose pounds, people try up a variety of tactics, from aggressive workouts to diet attacks. Among the less painful but highly effective methods that have become popular during the last couple of years is using smaller plates. Such a scenario appears to be too ideal, but the science behind it is purely amazing and down-to-earth. You simply minimize the size of your dinnerware, and your brain is convinced that you do have enough in those smaller portions so that you then end up losing weight. Let’s see how and why this strategy works, its psychological effects, and some tips on how to effectively use smaller plates for weight loss.
The Science Behind Small Plates and Weight Loss
The simple principle behind using smaller plates for weight loss is that they help one keep proper portions under control. Studies have shown that if people are served more substantial portions, even if they are not hungry, they tend to eat more. This is called the “portion size effect,” which greatly contributes to the new wave of obesity, for most portion sizes in modern times have become enormous.
A bigger plate makes your brain feel that the food portion is much smaller as compared to when the food is put on a smaller plate, even though the portion size is smaller in this case. You are likely to give yourself more since the portion seems so small on the bigger plate.
A landmark experiment in Dr. Brian Wansink, director of Cornell’s Food and Brand Lab, found that simply substituting a 12-inch dinner plate for a 10-inch plate decreased mean consumption by 22%. The resulting diminution in calorie ingestion, when spread over a long-time course, can add up to losing significant weight without dieting or counting calories intensely.
Psychological Power of Smaller Plates
The concept of small plates corresponds directly to psychology in eating. Our brains are visual devices, trying to decide whether we are finished by what we see; the size of the plate is one of the biggest cues that we aren’t even noticing we’re using. This is called the Delboeuf illusion, a visual illusion whereby how one thinks something is supposed to be measured is determined by how large the surrounding space is (in this case, the plate).
The small portion served on a large plate creates an illusion of it being much smaller than it actually is; thus, people become convinced that they are not eating enough. Dissatisfaction at this point creates the impulse to have seconds or snack later, though the calories in the serving may have been adequate. While in the same portion, with a smaller plate, you make the food look more filling, which cheats your brain into thinking that you are full.
Then, if the plates are smaller, more people might slow themselves down when eating. When we overeat, it does not give the body enough time to send a signal of fullness. Where portions have decreased in size, people may become more mindful of what they eat, and this may slow the process of eating down to something more deliberate. A person will know he or she is full before finishing the food on the plate, whereas before, he or she might eat everything on the plate, as there appeared to be nothing left to do once it was empty.
The Use of Satiety and Portion Size
The main struggle of weight loss happens with hunger and satiety. Most people believe that to lose weight, they have to eat less, which usually means a lot of deprivation and frustration. In fact, though it may come down to that sometimes, the way to successful weight loss is more about eating smarter than eating less.
Another way of managing portions is using small plates, which will help you keep up with how much you are eating without feeling as though you are restricting all the time. It subscribes to the fact that losing weight should be done in such a way that it is sustainable and not overtly limiting. You are still allowed to enjoy having a full plate while eating as much food as you possibly can, although because the plate is small, the bulk of food that is in there is actually reduced.
This method lets you eat almost anything—things you like—but instead, in a much more controlled manner. Your body will be accustomed to these amounts as time goes on while you experience slow and stable weight loss. The most important point of all is that it’s not about starving oneself or feeling deprived but, rather, training your body and mind to achieve satisfaction with less.
Practical Tips Using small plates to lose weight
Gradually replace with smaller plates: If you are accustomed to having large portions, switching abruptly to a plate that is substantially smaller could be too jarring. Switch to a plate that is a little smaller than what you’re used to and gradually decrease the size over time.
Choose plates that are visually appealing: Research suggests that food on a platter can affect the amount you consume based on color. For example, less food is consumed when there is a greater contrast between the color of the food and the color of the plate. So, select the plates that would be of contrasting colors to the majority of your food items.
Beware of the shape of the plate Circular plates make food appear to be more because of the same amount of portion size. So, if you want to have a feel of fullness, use circular-shaped plates.
Serve your meals away from the table: Serving your meals on the counter or stovetop and bringing that plate to the table means you’re less likely to reach for seconds. Portion control reinforces without making you feel overly restricted.
Combine with other healthy eating habits: Even though using smaller plates would have a great impact on calorie intake, you must support it with other healthy eating habits, including nutritious food, hydration, and exercising.
Conclusion
It sounds too simple to be true, but what science-based winning strategy has proven to contribute to weight loss is using smaller plates. It controls portion sizes by using visual and psychological cues to help you eat less without feeling deprived. To reduce your overall calorie intake, promote the sensation of satiety, and allow for steady and continuing weight loss, a small change can have numerous and long-lasting results in addition to other wholesome lifestyles.
