What Makes Us Overeat?

Most of us would like to think that we’re in charge of how much we eat. We trust our bodies to tell us when we’re full, and that after we’re done, we have a good sense of how much we’ve eaten.

If only it were true. “Research tells us that subtle cues in our environment can pressure us to dish up more than we need and eat more than we should, larger plates – even larger serving utensils – can prompt over-consumption.” In a self-serve ice cream experiment 1, people given large bowls and scoops doled out 57 percent more ice cream than those given smaller dishes and serving utensils.

So, how much we’re going to eat is generally decided before we even take that first mouthful. The reality is we pretty much eat whatever we’re served – whether it’s a little or a lot. From a supersized fast-food meal to a dainty portion in an upscale restaurant, we’re generally satisfied as long as we’ve polished off every morsel. Rather than letting our stomachs decide, we let an empty plate signal an end to the meal.

Controlling how much you put on your plate really becomes the first step in controlling how much you put in your stomach. But other cues can trigger overeating, too. Just smelling or seeing food – anything from the smell of fresh-baked bread to the sight of stale donuts in the company lunchroom – can trigger your desire to eat, even if you’re not hungry. Here are some ways to take charge:

• Think spoon, not shovel - It’s an old trick, but it really works - using smaller plates and tall, skinny glasses gives the illusion that there is more food on the dish and more to drink in the glass. Smaller serving utensils help keep you from loading up, too – think spoon, rather than shovel.
• Single-serving sizes - As serving containers get larger, so do portions. Those huge bargain-priced cereal boxes may be leaner on your wallet, but studies show you’ll pour yourself a lot more cereal– as much as 20 percent more – than you would from a regular-sized package. Go for the single-serving sizes.
• Out-of-reach sweets - Make it inconvenient to eat the unhealthy stuff. You may not make the effort to bake brownies from scratch when the mood strikes, but if you keep the microwavable version around you’ll have to constantly fight the urge. Get the candy dish off your desk and the cookie jar off the counter – set out a bowl of fruit instead.
• Mix it up, but not too much - Studies show that the more variety on your plate, the more you’ll eat – all that stimulation keeps your taste buds in high gear. An array of low-cal fruits and veggies is fine, but when faced with a buffet or a dinner served family-style, limit yourself to just a couple of items on your plate at one time.
• Shake it up - Try a protein shake for breakfast or lunch. Made from a set amount of milk, protein powder and fruit, it’s a natural when it comes to portion control. Add some ice cubes, and whip it up to increase the volume without adding calories – and enjoy from a tall glass.

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Eating Out

For those watching their weight, the joys of dining out are often tempered by the temptations of large portions and too many choices. And, without knowing exactly how foods are prepared, it's hard to know exactly what you're being served, or how many calories you're taking in.

Some people try to swear off restaurant dining while trying to drop a few pounds, but realistically, eating out is a fact of our busy lifestyle. With a little knowledge and planning, you can learn to make the best choices when you eat out and still stick with your diet.

Steering away from the drive-through is probably a good first step towards healthy dining out. Although some fast food restaurants do offer healthy alternatives, the usual fare is often much more enticing. Instead, choose a restaurant where you know you can get what you want, prepared how you want it.

When glancing at a menu, it helps to have a plan. Zeroing in on appetizers is a good strategy – the portions are small, and a couple of carefully chosen starters with a salad and a light soup makes a great meal. You can also keep portions reasonable by splitting an entrée with a companion (ask for an extra salad or veggie on the side).

Since we tend to eat whatever we are served – whether it's a little or a lot – ask to have half your meal set aside for carry out before it's served. That way, you'll eat half as much but you can still have the satisfaction of cleaning your plate.

Restaurants don't often skimp on fat – it adds a lot of flavor and texture to foods and it's an inexpensive ingredient. Fried foods are an obvious no-no, but added fats such as spreads, dressings, sauces and gravies should be limited, too. Salads and veggies are the healthiest foods around, but not if they're swimming in dressing or drenched in butter or rich sauces. Ask for these foods plain, with the toppings on the side so you can control how much you add. Read entrée descriptions carefully, and ask your server if you're not sure how something is prepared. "Crispy", "creamy" or "batter-dipped" foods are likely to be fatty and rich, while foods that are steamed, baked, broiled, roasted or grilled are usually safe. On the side, try skipping the starchy rice or potato and ask to swap it for an extra serving of vegetables.

Don't be fooled by the word "salad" – it's a term that is often used loosely to mean any combination of foods, but they're not all healthy. The addition of bacon, cheese, sour cream, fatty meats and mayonnaise-rich potato or pasta salads to a bed of greens can send calories skyrocketing. Ditto on those salads served in huge bread bowls or fried tortilla shells.

Think about how you usually eat when you're sticking to your plan, and try to find similar foods on the menu so you can enjoy your meal without guilt. If you're armed with a little menu savvy and a good strategy, dining out and dieting can go hand-in-hand.

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