Should you find yourself at an unhealthy weight, weight loss can be important. But, in general, it’s both your physical and mental health which should be your focus, and that should always take priority over any pressure you may feel to slim down from an already healthy weight. Nevertheless, if you are thinking about kickstarting your own weight loss journey, there is one change you can make at mealtimes in a bid to aid your results. And, this doesn’t even affect the type of food that you eat.
In fact, it comes down to the crockery that you use.
A study has shown that using smaller plates at meal times may help some people to eat fewer calories.
The results were published in a report titled “Portion size me: plate-size induced consumption norms and win-win solutions for reducing food intake and waste”.
The findings of the research suggest that participants may have a visual plate-fill level, it says.
This could stand at around 70 per cent, and they anchor this on determining how much they think is appropriate for them to eat.
The NHS recommends this dieting move, having remarked on it amongst its 12 tips for losing weight on the NHS 12-week weight loss plan, which can be downloaded for free online.
It states: “Using smaller plates can help you eat smaller portions.
“By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry.”
It could also be worth remembering that it takes some time for your brain to realise you’re full while eating a meal.
This means that eating slowly and holding off on extra helpings may be worthwhile, as you could soon realise that you’re not actually that hungry anymore after all.
The advice continued: “It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.”
However, it’s worth being aware that the impact of using a smaller plate seems to have a greater effect on those who are already overweight, as shown in two different studies.
The NHS 12-week weight loss guide is only intended for healthy adults who have a body mass index (BMI) which is of 25 or more.
Following a healthy, balanced diet will see you lose weight faster than unhealthier options.
However, if you are tucking into fast food, then reducing how much you consume will still have an effect on your overall calorie consumption.
Some people want to target their belly fat in particular, when it comes to losing weight.
While fitness experts have explained that this isn’t possible, reducing your body fat can be achieved through diet.