21 Ways to Stop Mindless Eating

Most people gain one to two pounds a year.  If you do the math, that works out to overeating by about 10 calories a day.  In this article, I'm going to show you how to stop mindless eating and effortlessly get you back to a healthy weight.  In addition, you'll also learn simple tricks to get your family eating better as well.

Mindless Eating: Why We Eat More Than We Think

This past week, I just read the book, Mindless Eating: Why We Eat More Than We Think by Dr. Brian Wansink.  Dr. Wansink is a famous Cornell University professor who has published hundreds of scientific studies on mindless eating.

This article covers the key 18 lessons I got from his book.  I have also included my own three favorite ways to stop mindless eating for a grand total of 21 ways to stop mindless eating.

As my readers know, I carefully back up all my articles with scientific studies.  If you want to refer back to the science behind each of these ways to stop mindless eating, please read Dr. Wansink's book.  His book is extremely well written and you'll be glad you did.

1. The 20% Rule

Dr. Wansink's studies show that you can eat 20% less without feeling physical hunger.  To capitalize on this scientific finding, eat 20% less of the main course and 20% less of the desert.   To keep your plate looking "full," add 20% or more vegetables.

2. Make it Look Big

Feeling full at the end of a meal usually has more to do with satisfying psychological hunger rather than physical hunger.  If you see a lot of food on your plate, your brain naturally thinks all that food will make you feel full.

To make your plate of food appear as big as possible, load up on the vegetables.  As long as you are eating vegetables in a healthy way, you can eat as much as you possibly can with next to zero calories.

3. Only Plate What You Plan to Eat

Going back for a second or third helping almost always causes overeating.  Dr. Wansink's studies show that if you put everything you're going to eat on your plate from the beginning, you'll eat 14% less.

The key to making this work is to put your leftovers in the fridge as soon as you are done plating your food.  By doing this, you won't be tempted for seconds or thirds.  The only exception to this rule is for vegetables.  Always keep vegetables on the table throughout the entire meal so that you will be encouraged to eat as many vegetables as possible.

4. Make Vegetables Easy

The more food choices you have the more people will eat.  Use this trick to your advantage when it comes to vegetables.  Offer lots of vegetable choices.

Of course, the opposite is also true.  If you want to prevent overeating of desert, only offer one choice.

It is also important to remember that when it comes to eating, most people are basically lazy.  If it is easy, they'll eat it.  Once again, use this to your advantage.  Make vegetables as easy as you possibly can.

Always have vegetables cut up.  One neighbor we have keeps fresh cut up vegetables on her kitchen table all day long.  She keeps the vegetables cool with ice underneath them.  You could also use this approach to keep fresh veggies on your coffee table for TV viewing.

5. Make Junk Food a Hassle

If people have to work for their food, they probably won't eat it.  This is why junk food free homes work so well.  If you have to get in the car and drive to the store for a sugar fix, then you probably won't do it.

6. Tall Glasses and Small Plates

Tall glasses look like you are drinking more.  So if you want to minimize the empty calories of fruit juice or alcohol, always serve them in tall glasses.

Likewise, as most people need to eating everything on their plate to psychologically feel full, use small plates for everything but vegetables.