Three Effective Ways to Fight Excess Fat
When you wondered why you ate twice as much popcorn as usual at that last comedy movie, or why you couldn’t resist that extra slice of cake even though you were full, you probably blamed yourself: “I have no willpower!” or “I love sweets too much!” And don’t be fooled by strict promises like, “No desserts next week—or even for the whole month!” In reality, according to Dr. Brian Wansink, these thoughts are mistaken.
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In his book *Slim By Design: Mindless Eating Solutions for Everyday Life*, he proposes a completely different approach to healthy eating—one that’s much easier to follow than constantly counting calories. The secret is to pay attention to your surroundings rather than focusing on what you should eat more of and what you should limit, and to stop making up rules and overanalyzing every meal. Many of us actually eat mindlessly, but that’s not the problem—it’s simply that our lives are too busy and our willpower is insufficient. The idea is to make small changes to your home environment that will help you eat not more freely, but more healthily.
“For a long time, it was believed that colors could either stimulate or suppress the feeling of hunger,” he explains. “However, there is no research showing that a specific plate color reduces appetite. It depends much more on the color of the food itself. That is why it is important to have a contrasting difference between the food and the plate on which it is served.” For example, white carbohydrates—such as rice or pasta—should be served on dark tableware, as the color contrast makes it easier to determine portion size. Our experiments show that when there is a contrasting combination of plate and food, people reduce their carbohydrate intake by about 18%.
Since the 1970s, portion sizes have increased by an average of 138%! This is one of the key reasons for the growing problem of excess weight. Source: The Journal of Nutrition.
In addition to changing the color of the tableware, Dr. Wansink suggests several other simple but effective ways to control food intake:
- Use smaller plates and cutlery. Studies show that people tend to eat more when portions are served on larger plates, even if the portion size hasn’t actually increased. By switching to smaller plates, you can subtly reduce the amount of food you eat without feeling deprived.
- Keep high-calorie snacks out of sight. Foods that are visible and easily accessible encourage frequent consumption. Store sweets and unhealthy foods outside the kitchen or in closed cabinets, while keeping healthy snacks, such as nuts or fruit, in plain sight.
- Slow down your eating pace. Eating slowly allows your body to receive the signal of fullness in time, which helps prevent overeating. Try to chew your food thoroughly and take breaks between bites. You can use the “spoon-fork” technique: after each bite, put your utensils down on the table to slow down the process.
These simple changes to your daily habits and environment will help reduce excess calorie intake without the need for restrictions or stress, making the weight loss process natural and comfortable.
Become a mindful eater by choosing pink plates
If you’re used to eating quickly, there’s a risk of overeating, since your body simply doesn’t have time to send a signal that you’re full. On the other hand, when you eat slowly and mindfully—so-called “mindful eating”—you’re better able to make healthier, more balanced choices, which ultimately helps with weight loss. This is backed up by a study conducted at Harvard Medical School. To reduce appetite and develop a mindful approach to eating, scientists recommend using plates in calm, muted shades—such as pale pink or gray. These colors help slow down the eating process and allow you to focus better on the taste and texture of the food.
Control carbohydrates by choosing plates with contrasting colors
You shouldn’t completely eliminate carbohydrates from your diet, as they play an important role in healthy eating. However, you should limit their portion size—this food group should occupy no more than a quarter of your plate. “If you tend to overeat carbohydrates, avoid white plates. It’s better to use tableware in bright and dark colors—red, blue, or black,” advises Vansink. The contrast between the color of the food and the color of the tableware helps you better recognize portion sizes and reduce the amount you eat.
How to avoid consuming extra calories when snacking—a simple trick using aluminum foil
According to a 2014 study, nearly 96% of people regularly snack between meals. However, uncontrolled consumption of sweet and high-calorie snacks often leads to weight gain. “Try to eat only half a protein bar or one apple, and carefully wrap the rest in foil,” recommends Brian Wansink. “That way, you’ll save the rest for your next snack, and most importantly, you’ll reduce the temptation to eat the whole thing at once.”
The role of water balance in the fat-burning process
Drink at least 2 liters of water a day to maintain optimal metabolism and accelerate lipolysis. Water helps break down triglycerides into glycerol and free fatty acids, which facilitates their subsequent elimination from the body.
Dehydration slows down your metabolism and hinders the transport of nutrients to cells, slowing down the fat-burning process. Regular hydration helps regulate body temperature, allowing the body to use energy more efficiently.
Drink 300–500 ml of water before a workout to increase endurance and improve fat oxidation. After physical activity, rehydrate by drinking small amounts of fluid every 15–20 minutes.
Avoid sugary drinks with high sugar content, as they cause insulin spikes and contribute to fat storage. Opt for plain water, herbal teas, and calorie-free beverages.
