According to the Centers for Disease Control, 32.2 percent of American adults are obese. Professor Wansink, the author of Mindless Eating and Slim by Design has conducted more than 250 experiments showing that people are clueless to how much they eat and why.
He is trying to help us change our eating habits: “If we knew why we ate the way we do, we could eat a little less, eat a little healthier, and enjoy it a lot more,” he says.
Here are the 7 strategies he recommends:
1. Don’t buy big:
People who shop at discount stores tend to eat 48 percent more. If you have to buy large quantities, avoid eating it from the box. Plate a small portion for yourself and put the box away. You will be less likely to go and get more.
2. Eat well before going shopping:
That is something we have all done. You go to the supermarket hungry and end up buying junk food you did not intend on buying. In one of his studies, Wansink found that people who ate a healthy snack prior to going to the store bought 25% more fruits and vegetables than those who didn’t.
3. Don’t eat in front of the TV:
Distracted eating is a problem for two reasons: “First, you don’t pay attention to whether you’ve had 14 or 40 potato chips,” Wansink says. “Secondly, you often won’t stop eating until the end of the show, regardless of whether you’re full or not.”
4. Keep the kitchen neat:
Wansink found that when your kitchen is cluttered you feel that your environment is out of control, hence you may feel that your eating can be out of control as well.
5. Stay consistent:
Always eat in the same room of your house (as long as it’s not in front of a TV or computer). You won’t snack as much.
6. Keep the unhealthy food away:
Keeping junk food out of sight reduces temptation triggers.
7. Make healthy food visible:
Putting away healthy leftovers in clear glass containers, vs. wrapping them in foil, makes you more likely to see and eat it later. The opposite is true with candy, people ate 2.2 more pieces of candy more per day if it was in a clear bowl vs. candy in an opaque one.
To get more tips on how to eat more mindfully you can buy Wansinks books on amazon via links below: