Mindless Eating – Chapters 1 & 2

I just finished reading chapter 1 from the book Mindless Eating by Brian Wansink and I wanted to share with you my thoughts and some tips on weight loss. First off, I picked up this book as a recommendation from a peer of mine who is part of the CT Health Coach group I belong too. In order to better serve our clients, we are going to share and discuss the matters in this book that will benefit you.

I didn’t know anything about this book before I picked it up, however, I am inclined to purchase books that are recommended to me. Although I do not consider myself an over-eater, I am very much interested in the psychology of eating and to help other people change their relationship with food for the better.

To my surprise, I had no idea food was so widely studied but it does make sense not only to understand how humans view food but in a marketing sense as well. Wansink talks about how every little detail is studied from colors, lighting, names of products, presentation, and even descriptions and font styles on menus. His studies have proven the mind is very powerful where if you think you are getting a better product you will have a better experience and eat more as well. There are so many details about this I would like to write about but I feel that you are more interested in his findings below.

One of his tips on weight-loss I would like to share with you. It what he calls the “Mindless Margin” where “we can eat either slightly over-eat of slightly under-eat without being aware of it.” This is where true weight-loss happens slowly without affecting your metabolism negatively such as depriving yourself.  If we dont notice we are eating less we will be just as satisfied. Here are some of his tips for strategy #1.

• Put on your plate 80% of what you think you will eat.
• 100 less calories per day = 10 pounds lost per year.
• You may replace the 20% with an extra 20% of fruits and veggies.
• If you want to eat something, don’t deprive yourself. Before you eat it say OUT LOUD “I am not hungry, but I am going to eat this anyway.” Doing this may prevent you from over indulging as you are becoming aware of what you are doing.
• Walk one-mile per day = 100 extra calories burned.

Remember: Don’t try to lose too much weight at once. Your body will go into survival mode triggering a metabolism slowdown which is why so many gain the weight back or more after their diet is over. A 100-200 calorie reduction in eating is optimal.

In Chapter 2 Winsink talks about how volume is important as our bodies don’t know how to count calories. Most people eat way more calories than they think they do. Even educated people who understand his studies are tricked. It’s all about how we perceive the food we eat. For example  if you cannot physically see how much you’ve eaten you have a higher chance of over-eating. His tips include:

• See it before you eat it. Put everything you want to eat on one plate so you don’t go back up for seconds. Don’t eat out of bags or boxes. Put your snack food in a separate dish therefore you know how much you are eating.
• See it while you it it. If food has scraps such as chicken wings leave the bones right in front of you until you are done. With beverages, leave the empties on the counter so when you are done you can see the cans and bottles.

So far I believe these are great tips for people who have trouble with portion control (Is that most people overweight?) I am excited to keep reading and keep sharing with you!