First, I learned these experts know nothing about the feeding needs of the sedentary. Yes, sedentary program attendees, myself included, get hungry while simply sitting in a chair for a span of many hours. So with breakfast at 7:45, I was ravenous by the 10:15 coffee break. Now usually, when we say coffee break, we mean something more than simply a caffeinated beverage. Like, maybe we’d expect a mini pastry or muffin, or some fruit? Perhaps the Diabetes Association was using us like lab animals, exploring the impact of low blood sugar on us.
Similarly, just because someone else tells you how much you should eat, doesn’t mean that’s right for you. What do I mean? Just because Quaker oats now says that the serving size is either ½ cup dry oats or ¾ cup for their “heart healthy portion” doesn’t mean that that is right for you. Several years ago, Quaker increased their portion from 1/3 cup dry oats, 2/3 cup cooked cereal. Maybe that amount worked just fine. Just because they’ve adjusted upwards doesn’t mean you have to!
And if your spouse or mother-in-law usually plates your food, take charge and plate your own food! Then you can’t blame anyone else for how much you’re eating.
Because we eat what’s put in front of us, without regard to how full we are in the moment, and without delaying to see if we really needed the full amount.
Brian Wansink, PhD, presented a fascinating session on his research findings at this conference (see www.MindlessEating.org for more info). This creative researcher developed a strategy to evaluate what factors regulate our food intake, telling us when we’ve had enough. He cleverly designed a feeding study where half the participants were served a bottomless bowl of soup. Yes, the soup was secretly pumped into their 22 oz. bowl, keeping it filled. And what did he find? That people just kept on eating! They ate 73% more soup than those with a finite portion. Yet they didn’t think they had eaten more.
He also interviewed Americans in Chicago, and Parisians, about when they know they’ve eaten enough. Parisians reportedly stopped when they felt full, and when their food no longer tasted good. The Chicagoans, however, made no reference to physical sensations, stating they stopped when their plate was empty, or when their TV show was over. Maybe that’s the answer to the French Paradox. They enjoy their food, including rich pastries and processed breads, but they stop when they’ve had enough.
It’s not that hunger sensations can’t work for us. It’s just that we don’t tend to give them a chance. Remember the titration example? (see http://dropitandeat.blogspot.com/2010/08/size-matters-but-not-how-you-think.html ) We don’t allow our bodies enough time to take note and acknowledge fullness. Instead, we eat mindlessly, quickly, consuming more calories than we need before putting on the brakes. Then we blame it on the carbs, or the fats, setting rigid rules about what’s acceptable to eat.
The solution? Take charge of your environment, and of your body’s signals. Even if you need to gain weight, you’ll feel better if you are aware of what you eat. It’s not enough to gain weight, but to learn to regulate a healthy weight.
First, find your voice, and negotiate change, when necessary. If you’re out with others and feel hungry, eat a snack you’ve brought or stop for something. Yes, even if you’re the only one who needs to.
Plate your own food, and take responsibility for your own eating. If you're struggling with being overweight, start with a smaller portion than usual, giving yourself permission to have more after 45-60 minutes—if you’re hungry. If you are struggling to gain weight, consider having your grains on a separate plate, which some find less overwhelming.
Use a smaller plate. The size of bowls, glasses, plates, popcorn containers dictate how much we end up eating. Such a simple trick really works! And Wansink and others have the study results to prove it.
Eating out? Have them cut your sandwich or wrap in half, and package each half separately. If you need the second half later, it’s yours to eat then—if you need it! That’s where listening to your signals comes into play.
Limit eating to the kitchen or dining room. Then leave that room and use distraction to avoid the temptation to mindlessly eat.
Control your surroundings. Keep food off the kitchen counters. And keep fruits and vegetables in glass bowls in the fridge where you’ll see them and think to eat them.
And remember. Slips happen! This approach may be new to you, and other factors besides your awareness may impact your eating. Address your stressors and boredom, if they trigger you to overeat.
And set realistic goals. Work on one change at a time, before setting another goal.
As always, I look forward to hearing what you think!