10 Food Hacks to Eat Less! (+Lose Weight)

Summary

Jonah shares 10 simple food hacks to help viewers eat less without feeling deprived. Tips include downsizing plates, using contrasting plate colors, drinking tall glasses for beverages, opting for smaller snack packs, drinking water before meals, keeping food out of sight, leaving evidence on the plate, practicing proper plating, dividing restaurant portions, and limiting distractions during meals. These tricks aim to subtly influence eating habits for a healthier lifestyle.

Takeaways

• 🍽️ Downsizing your plate can trick your brain into thinking you're eating more, which helps reduce portion sizes.
• 🎨 Using plates with high contrast to the food can help you eat less, while serving greens on a green plate can encourage more consumption.
• 🥤 Drinking from a tall, thin glass can make you consume less liquid, especially for high-calorie beverages like sodas and alcohol.
• 🛍️ Buying smaller snack packs can help control portions and prevent overeating, as you are less likely to finish a larger pack in one sitting.
• 💧 Drinking water before meals can prevent overeating by addressing potential dehydration that might be mistaken for hunger.
• 👀 Keeping food out of sight can reduce the likelihood of mindless snacking, especially if the food is stored in non-transparent containers.
• 🍽️ Leaving evidence of your meal on the plate can help you eat less, as visual cues of consumed food can make you more mindful of your intake.
• 🥦 Practicing proper plating with half the plate for vegetables, a quarter for lean protein, and a quarter for whole grains can help lower calorie consumption.
• 🍴 Dividing restaurant meals into 'to eat now' and 'to take home' portions can prevent overeating by managing portion sizes more effectively.
• 🚫 Limiting distractions during mealtime can improve your body's awareness of the food consumed, leading to better eating habits.
• 📺 Engaging with your senses during meals, such as looking, smelling, and tasting your food, can enhance the eating experience and prevent overeating.

Q & A

What is the main purpose of the video by Jonah?

The main purpose of the video is to share 10 simple food hacks that can help viewers trick their brains into eating less without feeling deprived or needing to make drastic changes to their eating habits.

Why does using a smaller plate help in reducing food intake?

Using a smaller plate helps in reducing food intake because research has shown that people are more likely to pile on more food to fill up a larger plate, so swapping for smaller plates tricks the brain into thinking you are having more.

How does the color contrast between the plate and the food affect eating habits?

The color contrast between the plate and the food can affect eating habits because if the plate is of a similar color to the food, it may lead to eating more. For example, serving rice on a white plate can result in eating 22% more than on a dark plate.

What is the visual effect of using a tall, thin glass for serving beverages?

Using a tall, thin glass for serving beverages creates a visual effect where the glass appears to hold more liquid than a short glass, even if both contain the same amount. This can help in limiting the intake of high-calorie beverages like sodas and alcohols.

Why is it recommended to buy small packs of snacks instead of large ones?

Buying small packs of snacks instead of large ones is recommended because it helps in eating less. When a large pack is in front of you, there's a tendency to finish it in one sitting, whereas smaller packs can help control portion sizes.

What is the significance of drinking water before reaching for a snack?

Drinking water before reaching for a snack is significant because it can help determine if you are actually hungry or just dehydrated. Drinking water or having a light broth-based vegetable soup before a meal can fill you up and reduce your food intake by about 20 percent.

How can keeping food out of sight help in controlling snacking?

Keeping food out of sight can help in controlling snacking because if you can't see the food, you are less likely to think about it and eat it, even when you're not hungry. Storing snacks in non-transparent containers and keeping them out of direct view can reduce the temptation to snack.

What is the effect of leaving evidence of food on the plate after eating?

Leaving evidence of food on the plate after eating can help in controlling overeating. Previous experiments have shown that without visual evidence of the food consumed, people tend to eat 28% more. Leaving some food on the plate can serve as a visual clue to track how much you have eaten.

What is the recommended plating method for a healthy meal according to the video?

The recommended plating method for a healthy meal is to have half of the plate filled with vegetables, a quarter with lean protein, and a quarter with whole grains. This method helps in lowering the overall calorie consumption and increasing total fiber intake.

Why is it advised to divide the food on your plate when dining out?

Dividing the food on your plate when dining out is advised to avoid overeating. Restaurants often serve large portions that can contain more than 1200 calories. By dividing the meal into 'to eat now' and 'to bring home' piles, you can control your calorie intake and avoid finishing the entire plate.

How can limiting distractions during mealtime help in better eating habits?

Limiting distractions during mealtime helps in better eating habits because it allows your body to register the food you've eaten. Engaging with your senses, such as looking, smelling, and tasting your food, can prevent overeating due to inattention.