It’s easy to overeat. In fact, overeating is pretty much built into our culture.
We can blame it on “super-sized” servings, lack of traditional meal times, foods that are engineered to make it impossible to stop eating… the list goes on and on.
So how do you fight back? What are some secrets to self-control?
Browsing through the research, I have discovered some very surprising ways you can eat less – and lose a lot without trying.
Weight loss trick #1: Eat in Front of a Mirror
The next time you find yourself alone with a tub of Ben and Jerry’s, take a look at yourself in the mirror.
Iowa State University researchers put 320 hungry college students in a room with some bagels and three different types of cream cheeses: regular, low-fat, and no-fat.
While both groups tasted the no and low-fat versions freely, those looking in the mirror were less apt to slather on the regular cream cheese.
In fact, they ate 32 percent less of the full-fat cream cheese.1
(This tip gives new meaning to the words watching your weight, doesn’t it?)
Weight loss trick #2: Eat In The Company of Men
This one is really interesting and surprising.
If you want to cut calories, make sure that one of the people at your dining table is a man.
Researchers sat at an eatery on a college campus over a 10-day period. They observed how much food people consumed based on whom they dined with.2
What they found is kind of crazy!
If you are male, you will tend to eat MORE when you are with a woman (unconsciously to appear more masculine) than when you eat with other men.
And if you are female, you will tend to eat LESS around a man (to appear more feminine) than with other women.
So whether you are male OR female, eat with men and eat less!
Weight Loss Trick #3: Don’t Dine With Your Computer
Eating in front of the computer – or doing anything, really, while dining – is fattening. So says a study published in the American Journal of Clinical Nutrition.3
Researchers fed 44 people lunch – half in front of a computer game of solitaire, the other half were not distracted.
Those who ate while playing the game felt less full after eating than participants who ate without any distractions. The solitaire players also ate almost twice as many snacks after lunch as those who had not played the game. And the solitaire players had a tougher time remembering what they ate.
Moral of the story: Concentrate on your food. Don’t watch the morning news while munching on your breakfast. Chew slowly. Tune in to the taste, texture, smell and feel of your food. Make sure to truly take it all in.
I hope you have enjoyed these strange ways to eat less. Have you found that you eat less depending on who – or what – you eat with? Tell me about it!
Steve Sisskind, M.D.
Hi, I'm Dr. Steve Sisskind, Chief Medical Officer & Founder at RealDose Nutrition.
As a young physician, I struggled because my patients came to me with serious health issues, but I didn't have the right tools to help them. Medical school taught me how to put "band aids" on their symptoms with drugs and surgery, but not how to address the root causes of their problems.
Years later I discovered a better approach... based on the fundamental idea that the power of nutrition can transform your health and vitality. But there's a lot of confusion... What foods should I eat? Which supplements should I take? What does the science say?
I have dedicated my life to answering these questions... And I share this knowledge with you every day here at RealDose Nutrition.
I invite you to connect with me by joining my free private community. I've helped thousands of people and I know I can help you too!
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1. Sentyrz SM, Bushman BJ. Mirror, mirror on the wall, who’s the thinnest one of all? Effects of self-awareness on consumption of full-fat, reduced-fat, and no-fat products. J Appl Psychol. 1998;83(6):944-949. PMID: 9885199.
2. Allen-O’Donnell M., Cottingham MD, Nowak TC, Snyder KA. Impact of group settings and gender on meals purchased by college students. J Appl Soc Psychol. 2011;41:2268-2283.
3. Oldham-Cooper RE, Hardman CA, Nicoll CE, Rogers PJ, Brunstrom JM. Playing a computer game during lunch affects fullness, memory for lunch, and later snack intake. Am J Clin Nutr. 2011;93(2):308-313. PMID: 21147857.