Over the next few months I’ll be blogging (among other things) about proven but simple changes you can make to help you lose weight and shape up while still having a life (don’t worry I won’t be telling everyone to go macro – not yet anyway). I have found November, December and January are the months when people are either trying to fit into glam party frocks or trying to starve away the excesses from all the said parties…hopefully coming posts will show you there are alternatives to ‘dust’ – as Marjorie Dawes would say – that can help you lose a bit of weight.
MAKE IT LOOK LIKE A LOT
One of the most respected researchers into the way we eat is Barbra Rolls at the center of Behavioural Nutrition at Penn State University in the US. Her most ground-breaking finding – for me anyway – was that if we normally eat a full plate of food, or a big hamburger and fries everytime we have take away if we only eat a third of a plate of food or a half sized burger and small chips we’ll always want more. But if the half sized burger looks like a large one, say with heaps of extra beetroot, salad and dense wholemeal roll, or you eat a full plate of food but half of it is vegetables, it’s highly likely that you’ll feel full. I know, psychology trumps biology – again! That means you can, in theory anway, cut your meat, cheese, fat and carb portions in half while adding loads of exciting vegetables, salads and fruit and you’d feel as full as if you had a bigger portion.
But it gets even more exciting. In her studies, Rolls gave study participants smoothies, but she gave half of them a smoothie that had been blended for a short time and filled only half a glass, and the other half a smoothie made form exactly the same amounts and ingredients but blended twice as long so filled with air, it filled an entire glass and the ones that ate the full glass smoothie aye 12 per cent less lunch – even though the smoothie had no more food. So Rolls had actually shown that simply by blending food for longer when your making soups or smoothies, you can make it look bigger and trick yourself into thinking you’re eating more. Smoothies for brekkie then?