A large part of the weight gain problem and solution actually lies with your plate. It’s on your lunch or dinner plate where the fate of your waistline is determined. Your plate has a large influence on how many calories you consume. It is common sense that portion control benefits weight loss and your plate affects this outcome.
With this in mind, you could actually help your weight loss efforts with some very simple but smart plate strategies. The final goal is to manage your calorie intake.
Table of Contents for Article
Stick to a 9 inch plate
Large plates are the main culprits behind the obesity epidemic. You will have a tendency to fill up what ever space is available on your plate. When you eat in a large plate, you will eat more food. When you eat in a small plate, you will eat lesser food.
A 12 inch plate takes almost twice the food quantity of a 9 inch plate
Most American meals are served on 12 inch plates or larger. That is a huge surface to place food. The 12 inch plate has about 77%% more surface area than the 9 inch plate. That’s 77% more area to place your food. Eating your meal in a 12 inch plate is similar to having 2 servings in a 9 inch plate.
In fact as a rule of thumb, every 1 inch increase in plate diameter over and above 9 inches, increases the plate surface area by about 25%.
A simple strategy such as reducing your plate size to 9 inches can have a profound effect on your weight loss efforts.
Stick to a single serving
There is no point in using a smaller plate if you are going to fill it up twice. When you do this, you would have eaten the equivalent of a 12 inch plate anyway.
Not many people think about the effects of second servings on calorie consumption. Second servings can very insidiously add up calories. Most people do not even realize this. When is the last time you have heard a diet advising you from taking second helpings. This is something most people have missed out on. Make a decision to stick to a single serving and you will make smarter food choices.
Eat your meal in a single plate
Some people eat food in a 9 inch or even 6 inch plate. But they have their food spread out in a number of plates. You could be misled into thinking that you are eating smaller quantities of food. When the small portions are tallied up, the calories could add up substantially.
This is typically what happens in a buffet. You would have small portions of food in many plates.
Your Waistline is in proportion to your plate size
Most people go through extreme diets to control their calorie intake. They forget some very simple tricks such as limiting their plate size. Your waistline is in direct proportion to your plate size. People who eat in larger plates have larger waistlines. When you reduce your plate size, your waist line reduces as well.
Food portions have changed significantly in the last 20 years and much of it is contributed to larger food utensils. You also need to remember to eat a single serving in a single plate. These simple steps will have a profound effect on your weight. These steps should also aid in facilitating your journey towards correct weight loss.
What are your thoughts on the effects of plate size on your weight loss efforts.