How many times did we hear, "Let's make a happy plate tonight," while at dinner as children? While growing up, our parents put immense emphasis on eating everything on our plates, teaching us not to waste food. Of course our parents had good intentions, caring for our nutrition and healthy growth, but according to a study performed by a University of Alabama psychologist, Paul Siegel, these good intentions might be the reason obesity in youth is so common.
According to Siegel, the "happy plate" craze brought along a friend called "completion compulsion". In layman's terms, completion compulsion is the human body's urge to eat everything on its plate, stopping not when they're full, but when their plate is empty.
In the words of comedian Louis C.K., "The meal isn't over when I'm full. The meal is over when I hate myself."
Our minds' urge to finish everything on our plates even if we are full can lead to many health problems such as obesity, diabetes and high blood pressure.
But what can we do with this information? With young adults all over the world under constant pressure for their bodies to fit into social standards, telling people "eat less" could send a horribly incorrect message, but thankfully there are several simple ways to hack healthy eating.
Here are several ways to trick your mind into believing you're full much quicker:
1. Drink a bottle or full glass of water before each meal.
Drinking water before your meals or when you're feeling hungry is a great way to ensure that you don't overeat. Many studies have shown that feeling hungry after we've already eaten is caused by dehydration.
2. Occupy yourself.
There are countless times I've gotten up and made a snack or a full course meal out of pure boredom. If you have already eaten a healthy amount and still feel hungry, try getting active.
3. Buy smaller plates.
I know this sounds insane, but it's true. According to scientists at Cornell University, Brian Wansink and Koert van Ittersum, if you put the same amount of food on a smaller plate, your brain will trick your stomach into believing that it has eaten enough and you will get full quickly.
4. Eat healthier foods.
This seems like a no brainer, but I can't deny that I've had a dinner consisting solely of twinkies. If we fill our plates up with vegetables, fruits, fiber and protein we are more likely to feel full because these foods are designed to supply our body with great nutrition.
5. Eat small portions throughout the day.
As a girl who loves food more than anything, I absolutely love this tip. Instead of eating three large meals a day, you should try eating healthy, snack sized foods in between meals so that you don't hear whale noises coming from your stomach in the middle of class. If you eat small snacks throughout the day and cut back on your portions during breakfast, lunch, and dinner then you will be less likely to over eat.
6. Slow down your eating.
According to a 2009 study conducted by Dutch researchers, eating your food slowly tricks your "oro-sensory" factors into sending signals to your brain that you're full more quickly.
7. Concentrate on your food.
This sounds strange, but it's true! According to Trends in Food Science and Technology, concentrating on eating your food and putting down your electronic distractions will make you feel full quicker. When you are eating your food while looking at your phone or television screen, you are less likely to realize how much you have eaten. So put down that phone and concentrate on the goods!
8. Stop eating when you are no longer hungry.
You would think that everyone would know to stop eating when they are no longer hungry, but many people, including myself, are guilty of eating even when they've had enough. Don't eat until you feel like you can't hold anymore. Eat until you no longer feel hungry. This way, you can save the rest for later and not feel like you're about to explode.
9. Create a schedule.
If you're like me, and you love to plan, then this is a great way to prevent overeating. Make a schedule for yourself to eat and try your hardest to stick to it. If you eat at the same during the same time of day everyday, you are less likely to feel like you're starving in the middle of the day as well as overeat when you finally get the chance to eat.
10. Don't skip meals.
Make sure you are always eating when you are hungry. Do not skip a meal and say, "I'll eat later," because you will be most likely to overeat when you are very hungry from skipping a meal that day.
Although I still partake in the "happy plate" craze, I'll be sure to remember these tips and tricks in order to keep my body happy and healthy.
