In order to develop your "80% full" habit, we suggested starting with half your normal portion and seeing how you felt after that. This (along with plate size) is an example of "portion control": eating smaller quantities of foods, rather than different foods. (One thing at a time.) Of course, this is easy to say but not always so easy to do. So in this module, we'll look at a couple of ways you can develop this important habit.
We already mentioned using a smaller plate size. While this may seem intuitive, it also has a name: the Delboeuf illusion, named for the Belgian scientist who discovered it way back in 1865. You've probably seen this one before:
Which black dot is bigger? The answer, of course, is neither: they are both the same size. The size of the outer circle makes the dot on the right look bigger. In the same way, an equal portion of food looks smaller on a big plate.
Researchers also discovered that plate color matters. Food that blends in with the plate looks like less; it's better to use a contrasting color. (Tablecloth color can work, too.) Check out the first video here:
The Color of Your Plate Matters
So plate size and color can help you reduce your starting portion size. Interestingly, the researchers found that even when the subjects knew these facts, they still routinely underestimated the food on their plate. So it's better to actually make the change, if you're using big or colorful plates.
Another tip is to not keep refills handy. In fact, make it an effort to get more food. For example, if you're having a bowl of cereal, put the box away before eating. Don't make it easy to just pour more into the bowl. Or if you're having a large chicken breast that's probably too big, don't start eating it and expect to stop when full. Instead, cut it down to size and put the remainder away before you start eating. If you really need the extra food, you can still get it; just don't make it too easy!
Remember that it can take 15-20 meals to reset the muscle memory of the stomach to get used to less food. You'll get there by the end of this Blitz, so be patient and keep checking it off!