1 sneaky trick to lose weight


Changing your plate size can help you get healthy. You’ll trick your brain, eat less and lose weight. 100 calories less a day = 10 pounds in one year!

Welcome to Base Camp. Here is your next piece of climbing equipment: your backpack.

We are very blessed in North America; we have beautiful fruits and vegetables. We have an abundance of meat, poultry, fish and dairy. Our great God has blessed us with so much good food. However, our portion size of these good foods is often too big.

But today girlfriends, we are going to learn a sneaky little trick. A little step that will make a difference for the rest of our lives.  A little step that we can all do!

Did you know that the size of your plate helps determine your portion?

If we use the standard dinner plate, we use that as our reference and we fill the plate up accordingly.

Our brains, our eyes and our stomachs expect the plate to be full.

A recent study in 2013 by B.Wansink and K. Van Ittersum found that plate size does affect how much we eat.  Researchers found that our brains have trouble judging how much food there is on a plate.  Journal of Experimental Psychology: Applied, Vol 19(4), Dec 2013, 320-332. http://dx.doi.org/10.1037/a0035053

IMG_5923IMG_5924Take a look at these 2 plates, is there the same amount of food on each plate?

It doesn’t look like it, but amount of food is the same.  1 cup of macaroni and cheese and 1/2 a cup of green beans is on each plate.

The outside circle is what our brains  and eyes use as an external reference. It makes the food on the right look smaller to us.

The plate on the left is the luncheon plate and the one on the right is the dinner plate.

When we fill both plates they looks like this.


The portion on the smaller luncheon plate is 1 cup of macaroni and 1/2 a cup of green beans.  The caloric count is 375.

The portion on the regular dinner plate is 2 cups of macaroni and a 1 cup of green beans.  The caloric count is 750!

Wow! What a difference in calories!  By switching to a smaller plate  you are reducing your portion size and saving 375 calories.

Those calories saved contribute to weight loss!

By just switching to a smaller plate size you will be reducing your portions easily.

We’re done with feeling deprived!

We can do this girlfriend!

We are NOT on a diet!

We’ll eat the same food as our family, and we’ll just eat less.

After some initial adjustments our bodies will get used to less food.

We are going to be sneaky, and trick our brains by using a smaller plate. The smaller plate will be full of food and that will be pleasing to our brains, our eyes and our stomachs. As an added bonus we will be reducing our portions.

If we reduce our caloric intake by 100 calories a day and make no other changes we can lose 10 pounds in one year. I know most of us don’t want to wait a year, but you get the significance of one little change. One little step that will make a difference for the rest of our lives!

Every little step makes a difference. Every mountain is climbed one little step at a time!

The Bible reminds us to keep up the good work in “Galatians 6:9 Let us not grow weary while doing good, for in due season we shall reap if we do no lose heart.”  

Let’s not grow weary in taking these little steps because we will eventually see the difference in our health and our weight.

TODAY’S little STEP: – You will continue to eat the same food. You will switch to a smaller size plate and bowl for your meals and snacks. You may need to go to the Dollar store and buy a few smaller plates and bowls just for you.

Stop by next time for your safety ropes. God’s love and power are always available for the climb up the mountain of health and well-being.  Grab hold of those safety ropes!

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Come walk with me on the path of health and well being. Together we will navigate life. No diet. No program. Just real life struggles and successes! But believe this statement - Every little step makes a difference!

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