I know a little secret that fools my brain and helps me eat less everyday! A little trick I use at every meal. This little trick helped me lose weight and keep it off for over 5 years!

It’s a secret that I can’t keep to myself, I have to share with you, girlfriend! In fact, I shared it back in the spring, but it’s worth repeating!

What’s my little secret? I use a smaller size plate, the luncheon size. It doesn’t sound like much of a change, but the evidence proves it makes a big difference.

The smaller plate holds less food but it looks very full. My brain and eyes like the plate to be full, I don’t feel deprived and my portions are naturally smaller!

Researchers have found that our brains have trouble judging how much food there is on a plate. We use the size of the plate as our reference for how much food to put on it. Overall they found that people serve themselves more food when using larger dinnerware and serve themselves less food when using smaller ones. http://foodpsychology.cornell.edu/content/plate-size

Take a look at these 2 plates, which has the most food?








Most of us think the plate on the left has more food. The surprise is that they both have the same amount, 1 cup of macaroni and cheese and 1/2 a cup of green beans.

The one to the left is the smaller luncheon size plate. The food covers most of the plate and we think there is more.

The one to the right is the full size dinner plate. The food covers less of the plate and we think there is less.

When we fill both plates they looks like this.


They look pretty similar, however the difference in the portion size is amazing; it’s double the amount!

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

On the regular dinner plate, to the right, the portion 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, at this meal, we save 375 calories.

This little change made such a big difference for me!   By using a smaller plate I lost weight and kept it off!

This little change can make a difference for you too, girlfriend. If you reduce your calories by 100 calories a day and make no other changes you can lose 10 pounds in one year! That’s the encouraging news we all need to hear!


TODAY’S little STEP: – Switch to a smaller size plate and bowl for your meals and snacks.


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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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