How The Size Of Your Plate Impacts Your Waistline?

A major part of the weight gain issue and resolution truly lies with your plate. Yes, it’s very true as it’s your lunch or dinner plate which determines the fate of your waistline. Your eating plate has a great impact on how many calories you consume. There is no denying the fact that portion control benefits weight loss and your plate defiantly influences this outcome. Recent research has investigated how a well-known optical illusion influence people to make wrong estimates of serving size, based on the size of plate they are presented on.

The research revels that larger plates generally make a serving of food look smaller, while the smaller plates can make people miscalculate that very same quantity of food just due to being considerably larger. For instance, as per a research performed at a health and fitness camp, those campers who were served with larger bowls, consumed around 16% more cereal than those who were served with smaller bowls.

Regardless of the fact that former group of campers were eating more, their cereal consumption estimates were nearly 7% lower than the estimates of those group eating from the smaller bowls. It can be concluded from this that large dinnerware can not only cause people to serve and eat more; but it can also do the same without letting people notice and make people believe that they have eaten less.

We are generally supposed to over-serve on larger plates. However, on average, we eat about 92% of what we put on our plates, which clearly shows that larger the plates, greater is food intake. Researchers have found that on an average, adults consume nearly 15% more (about 250 calories) when they are offered larger serving sizes. Surprisingly such excess of calorie intake is equals to around 5 kgs of weight gain over the time period of one year.

How To Control The Portion Sizes?

Controlling portion can prove quite helpful to get rid of excess weight. Just by reducing from 12-inch to 10-inch plates, one can lessen the number of calories served by more than 20%. Some of the simplest ways of controlling portion sizes are:

• The easiest place to control portion sizes is home. One should choose a medium size plate for his/her meals. They can imagine a mid section line dividing the plate in two halves. Half portion needs to be covered with vegetables, a quarter with brown rice and a quarter with serving of protein. People need to take care of their utensils too; they should use a smaller spoon.
• Another best way is to serve foods directly from the kitchen onto the plates, hence not from the dining table because this mostly encourages a second serving.
• People should avoid eating at buffets as the more they will be served, the more they will eat, which can put a tough effect on their body.
• Avoid eating directly from the bag or box as on an average people eat 50% more chips or other packed food items when they eat directly from bag.
• Do not watch TV and use your smart phone while eating.

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