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Day 10: Take Control of Your Environment

By Lisa Valente, M.S., R.D., December 19, 2013 - 1:29pm

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There are certain tricks you can use to change your food environment (think: your kitchen, pantry and desk) and set yourself up for weight-loss success. Research shows our behavior is directly influenced by what our eyes perceive, even when we know better. Using smaller plates can help you eat less without even realizing it. So, for example, you’ll serve—and eat—less of your meal on a 7-inch plate than a 9-inch plate because it looks more satisfying. Choosing a 1-cup dessert or cereal bowl instead of a soup bowl, and a 6-ounce wineglass rather than a goblet, should also help you feel more satisfied. It may seem counterintuitive, but big silverware may help too. A University of Utah study found that when people took bigger bites (using a fork that was 20 percent larger than a regular restaurant fork) they ate less overall.

Pictured Recipe: Creamy Chicken Potpie

Brierley WrightToday’s Editor’s Tip:
Brierley Wright, M.S., R.D., Nutrition Editor 

"When I’ve been overdoing it in the portion department, my go-to solution to get back on track is ditch our dinner plates and pull out the salad plates. Serving up dinner (or even breakfast or lunch, which I do too) on a smaller plate makes a healthy portion look like a whole lot more. And feeling like I got to “indulge” leaves me feeling satisfied after a meal and far less likely to go back for seconds.”

Actionable Tip: Dish up your dinner tonight on a salad plate and find a big fork to eat it with.

TAGS: Lisa Valente, M.S., R.D., Diet Blog, Diet, Good choices, Health, Weight loss, Weight-Loss Challenge, Wellness

Lisa D'Agrosa, M.S., R.D.
Lisa Valente is EatingWell’s digital nutrition & news editor. She is a Registered Dietitian and completed her master’s degree in Nutrition Communication at Tufts University. She loves tasting all the recipes from the Test Kitchen and geeking out over nutrition science. Follow along on Instagram and Twitter @LisaDValente

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